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  6. Bran vs. Spelt

Bran vs. Spelt — In-Depth Nutrition Comparison

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The main differences between Bran and Spelt

  • Bran contains less Manganese, Copper, Iron, Vitamin B3, Phosphorus, Fiber, Zinc, Magnesium, Vitamin B5, and Vitamin B1 than Spelt.
  • Daily need coverage for Manganese from Spelt is 88% higher.

Food types used in this article are Oat bran, cooked and Spelt, uncooked.

Infographic

Bran vs Spelt infographic
Infographic link

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.
Bran
Bran
1
:
9
Spelt
Spelt
Contains less Sodium -87.5%
Contains more Calcium +170%
Contains more Iron +404.5%
Contains more Magnesium +240%
Contains more Phosphorus +237%
Contains more Potassium +321.7%
Contains more Zinc +518.9%
Contains more Copper +674.2%
Contains more Manganese +209.4%
Contains more Selenium +51.9%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains less Sodium -87.5%
Contains more Calcium +170%
Contains more Iron +404.5%
Contains more Magnesium +240%
Contains more Phosphorus +237%
Contains more Potassium +321.7%
Contains more Zinc +518.9%
Contains more Copper +674.2%
Contains more Manganese +209.4%
Contains more Selenium +51.9%

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.
Bran
Bran
1
:
9
Spelt
Spelt
Contains more Vitamin A +∞%
Contains more Vitamin B1 +127.5%
Contains more Vitamin B2 +232.4%
Contains more Vitamin B3 +4652.1%
Contains more Vitamin B5 +392.2%
Contains more Vitamin B6 +820%
Contains more Folate +650%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Spelt
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 A +∞%
Contains more Vitamin B1 +127.5%
Contains more Vitamin B2 +232.4%
Contains more Vitamin B3 +4652.1%
Contains more Vitamin B5 +392.2%
Contains more Vitamin B6 +820%
Contains more Folate +650%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
:
4
Spelt
Spelt
Contains more Water +662.3%
Contains more Protein +353.9%
Contains more Fats +182.6%
Contains more Carbs +513.5%
Contains more Other +265.3%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Water +662.3%
Contains more Protein +353.9%
Contains more Fats +182.6%
Contains more Carbs +513.5%
Contains more Other +265.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Spelt
Spelt
Contains less Saturated Fat -59.9%
Contains more Monounsaturated Fat +52.9%
Contains more Polyunsaturated fat +271.1%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -59.9%
Contains more Monounsaturated Fat +52.9%
Contains more Polyunsaturated fat +271.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Spelt
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bran Spelt Opinion
Net carbs 8.84g 59.49g Spelt
Protein 3.21g 14.57g Spelt
Fats 0.86g 2.43g Spelt
Carbs 11.44g 70.19g Spelt
Calories 40kcal 338kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Bran
Fiber 2.6g 10.7g Spelt
Calcium 10mg 27mg Spelt
Iron 0.88mg 4.44mg Spelt
Magnesium 40mg 136mg Spelt
Phosphorus 119mg 401mg Spelt
Potassium 92mg 388mg Spelt
Sodium 1mg 8mg Bran
Zinc 0.53mg 3.28mg Spelt
Copper 0.066mg 0.511mg Spelt
Manganese 0.964mg 2.983mg Spelt
Selenium 7.7µg 11.7µg Spelt
Vitamin A 0IU 10IU Spelt
Vitamin E 0.79mg Spelt
Vitamin B1 0.16mg 0.364mg Spelt
Vitamin B2 0.034mg 0.113mg Spelt
Vitamin B3 0.144mg 6.843mg Spelt
Vitamin B5 0.217mg 1.068mg Spelt
Vitamin B6 0.025mg 0.23mg Spelt
Folate 6µg 45µg Spelt
Vitamin K 3.6µg Spelt
Tryptophan 0.057mg 0.132mg Spelt
Threonine 0.086mg 0.443mg Spelt
Isoleucine 0.114mg 0.552mg Spelt
Leucine 0.235mg 1.07mg Spelt
Lysine 0.13mg 0.409mg Spelt
Methionine 0.057mg 0.258mg Spelt
Phenylalanine 0.155mg 0.737mg Spelt
Valine 0.165mg 0.681mg Spelt
Histidine 0.07mg 0.36mg Spelt
Saturated Fat 0.163g 0.406g Bran
Monounsaturated Fat 0.291g 0.445g Spelt
Polyunsaturated fat 0.339g 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

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

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%
Bran
35%
Spelt
Minerals Daily Need Coverage Score
33%
Bran
119%
Spelt

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.243g)
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 ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.