Bran vs. Spelt — In-Depth Nutrition Comparison
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A recap on the 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 B3Vitamin B3 | +1684.7% |
| Contains more Vitamin B6Vitamin B6 | +220% |
| Contains more FolateFolate | +116.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.066mg | 0.215mg | 17% |
| Vitamin B3 | 0.144mg | 2.57mg | 15% |
| Iron | 0.88mg | 1.67mg | 10% |
| Starch | 19.57g | 8% | |
| Selenium | 7.7µg | 4µg | 7% |
| Zinc | 0.53mg | 1.25mg | 7% |
| Manganese | 0.964mg | 1.091mg | 6% |
| Vitamin B1 | 0.16mg | 0.103mg | 5% |
| Carbs | 11.44g | 26.44g | 5% |
| Protein | 3.21g | 5.5g | 5% |
| Fiber | 2.6g | 3.9g | 5% |
| Vitamin B6 | 0.025mg | 0.08mg | 4% |
| Vitamin B5 | 0.217mg | 4% | |
| Calories | 40kcal | 127kcal | 4% |
| Phosphorus | 119mg | 150mg | 4% |
| Vitamin E | 0.26mg | 2% | |
| Potassium | 92mg | 143mg | 2% |
| Polyunsaturated fat | 0.339g | 2% | |
| Magnesium | 40mg | 49mg | 2% |
| Folate | 6µg | 13µg | 2% |
| Monounsaturated fat | 0.291g | 1% | |
| Saturated fat | 0.163g | 1% | |
| Fats | 0.86g | 0.85g | 0% |
| Net carbs | 8.84g | 22.54g | N/A |
| Calcium | 10mg | 10mg | 0% |
| Sodium | 1mg | 5mg | 0% |
| Vitamin B2 | 0.034mg | 0.03mg | 0% |
| Tryptophan | 0.057mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.235mg | 0% | |
| Lysine | 0.13mg | 0% | |
| Methionine | 0.057mg | 0% | |
| Phenylalanine | 0.155mg | 0% | |
| Valine | 0.165mg | 0% | |
| Histidine | 0.07mg | 0% |
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
