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Bran vs Spelt - In-Depth Nutrition Comparison

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Summary of differences between Bran and Spelt

  • Bran has more Manganese, Vitamin B1, Selenium, Phosphorus, Magnesium, Fiber, Iron, and Vitamin B5, while Spelt has more Vitamin B3, and Copper.
  • Bran covers your daily need of Manganese 115% more than Spelt.
  • Bran contains 4 times more Selenium than Spelt. While Bran contains 45.2µg of Selenium, Spelt contains only 11.7µg.

These are the specific foods used in this comparison Oat bran, raw and Spelt, uncooked.

Infographic

Bran vs Spelt infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
6
:
2
Spelt
Contains more Calcium +114.8%
Contains more Iron +21.8%
Contains more Magnesium +72.8%
Contains more Phosphorus +83%
Contains more Potassium +45.9%
Contains less Sodium -50%
Contains more Copper +26.8%
Equal in Zinc - 3.28
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains more Calcium +114.8%
Contains more Iron +21.8%
Contains more Magnesium +72.8%
Contains more Phosphorus +83%
Contains more Potassium +45.9%
Contains less Sodium -50%
Contains more Copper +26.8%
Equal in Zinc - 3.28

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
6
:
4
Spelt
Contains more Vitamin E +27.8%
Contains more Vitamin B1 +221.4%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B5 +39.9%
Contains more Folate +15.6%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +632.7%
Contains more Vitamin B6 +39.4%
Contains more Vitamin K +12.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin E +27.8%
Contains more Vitamin B1 +221.4%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B5 +39.9%
Contains more Folate +15.6%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +632.7%
Contains more Vitamin B6 +39.4%
Contains more Vitamin K +12.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Spelt
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran Spelt Opinion
Net carbs 50.82g 59.49g Spelt
Protein 17.3g 14.57g Bran
Fats 7.03g 2.43g Bran
Carbs 66.22g 70.19g Spelt
Calories 246kcal 338kcal Spelt
Starch g 53.92g Spelt
Fructose g 0.24g Spelt
Sugar 1.45g 6.82g Bran
Fiber 15.4g 10.7g Bran
Calcium 58mg 27mg Bran
Iron 5.41mg 4.44mg Bran
Magnesium 235mg 136mg Bran
Phosphorus 734mg 401mg Bran
Potassium 566mg 388mg Bran
Sodium 4mg 8mg Bran
Zinc 3.11mg 3.28mg Spelt
Copper 0.403mg 0.511mg Spelt
Vitamin A 0IU 10IU Spelt
Vitamin E 1.01mg 0.79mg Bran
Vitamin D 0IU IU Bran
Vitamin D 0µg µg Bran
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.364mg Bran
Vitamin B2 0.22mg 0.113mg Bran
Vitamin B3 0.934mg 6.843mg Spelt
Vitamin B5 1.494mg 1.068mg Bran
Vitamin B6 0.165mg 0.23mg Spelt
Folate 52µg 45µg Bran
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 3.6µg Spelt
Tryptophan 0.335mg 0.132mg Bran
Threonine 0.502mg 0.443mg Bran
Isoleucine 0.668mg 0.552mg Bran
Leucine 1.374mg 1.07mg Bran
Lysine 0.76mg 0.409mg Bran
Methionine 0.335mg 0.258mg Bran
Phenylalanine 0.908mg 0.737mg Bran
Valine 0.964mg 0.681mg Bran
Histidine 0.41mg 0.36mg Bran
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.328g 0.406g Spelt
Monounsaturated Fat 2.376g 0.445g Bran
Polyunsaturated fat 2.766g 1.258g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Bran
35
Spelt
Mineral Summary Score
122
Bran
92
Spelt

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Bran
87%
Spelt
Carbohydrates
66%
Bran
70%
Spelt
Fats
32%
Bran
11%
Spelt

Comparison summary

Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.922g)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 5.37g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.