Bran vs. Spelt — In-Depth Nutrition Comparison
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A recap on differences between Bran and Spelt
- Bran has more Selenium, however, Spelt is higher in Copper, Vitamin B3, Iron, Zinc, Manganese, and Fiber.
- Spelt covers your daily Copper needs 17% more than Bran.
- Spelt contains 2 times less Selenium than Bran. Bran contains 7.7µg of Selenium, while Spelt contains 4µg.
Food varieties used in this article are Oat bran, cooked and Spelt, cooked.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -80% |
| Contains more SeleniumSelenium | +92.5% |
| Contains more MagnesiumMagnesium | +22.5% |
| Contains more PotassiumPotassium | +55.4% |
| Contains more IronIron | +89.8% |
| Contains more CopperCopper | +225.8% |
| Contains more ZincZinc | +135.8% |
| Contains more PhosphorusPhosphorus | +26.1% |
| Contains more ManganeseManganese | +13.2% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +55.3% |
| Contains more Vitamin B2Vitamin B2 | +13.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +1684.7% |
| Contains more Vitamin B6Vitamin B6 | +220% |
| Contains more FolateFolate | +116.7% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +26.2% |
| Contains more ProteinProtein | +71.3% |
| Contains more CarbsCarbs | +131.1% |
| Contains more OtherOther | +32.7% |
~equal in
Fats
~0.85g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 40kcal | 127kcal |
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| Protein | 3.21g | 5.5g |
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| Fats | 0.86g | 0.85g |
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| Net carbs | 8.84g | 22.54g |
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| Carbs | 11.44g | 26.44g |
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| Magnesium | 40mg | 49mg |
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| Calcium | 10mg | 10mg | |
| Potassium | 92mg | 143mg |
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| Iron | 0.88mg | 1.67mg |
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| Fiber | 2.6g | 3.9g |
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| Copper | 0.066mg | 0.215mg |
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| Zinc | 0.53mg | 1.25mg |
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| Starch | 19.57g |
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| Phosphorus | 119mg | 150mg |
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| Sodium | 1mg | 5mg |
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| Vitamin A | 0IU | 4IU |
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| Vitamin E | 0.26mg |
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| Manganese | 0.964mg | 1.091mg |
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| Selenium | 7.7µg | 4µg |
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| Vitamin B1 | 0.16mg | 0.103mg |
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| Vitamin B2 | 0.034mg | 0.03mg |
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| Vitamin B3 | 0.144mg | 2.57mg |
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| Vitamin B5 | 0.217mg |
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| Vitamin B6 | 0.025mg | 0.08mg |
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| Folate | 6µg | 13µg |
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| Saturated Fat | 0.163g |
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| Monounsaturated Fat | 0.291g |
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| Polyunsaturated fat | 0.339g |
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| Tryptophan | 0.057mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.114mg |
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| Leucine | 0.235mg |
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| Lysine | 0.13mg |
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| Methionine | 0.057mg |
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| Phenylalanine | 0.155mg |
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| Valine | 0.165mg |
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| Histidine | 0.07mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
9%
Minerals Daily Need Coverage Score
33%
45%
Comparison summary
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.163g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Bran is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.