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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 for spelt is 88% higher.

Food types used in this article are Oat bran, cooked 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Spelt
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains less SodiumSodium -87.5%
Contains more MagnesiumMagnesium +240%
Contains more CalciumCalcium +170%
Contains more PotassiumPotassium +321.7%
Contains more IronIron +404.5%
Contains more CopperCopper +674.2%
Contains more ZincZinc +518.9%
Contains more PhosphorusPhosphorus +237%
Contains more ManganeseManganese +209.4%
Contains more SeleniumSelenium +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
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Spelt
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin B1Vitamin B1 +127.5%
Contains more Vitamin B2Vitamin B2 +232.4%
Contains more Vitamin B3Vitamin B3 +4652.1%
Contains more Vitamin B5Vitamin B5 +392.2%
Contains more Vitamin B6Vitamin B6 +820%
Contains more FolateFolate +650%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Bran Spelt DV% diff.
Manganese 0.964mg 2.983mg 88%
Copper 0.066mg 0.511mg 49%
Iron 0.88mg 4.44mg 45%
Vitamin B3 0.144mg 6.843mg 42%
Phosphorus 119mg 401mg 40%
Fiber 2.6g 10.7g 32%
Zinc 0.53mg 3.28mg 25%
Protein 3.21g 14.57g 23%
Magnesium 40mg 136mg 23%
Starch 53.92g 22%
Carbs 11.44g 70.19g 20%
Vitamin B5 0.217mg 1.068mg 17%
Vitamin B1 0.16mg 0.364mg 17%
Vitamin B6 0.025mg 0.23mg 16%
Calories 40kcal 338kcal 15%
Folate 6µg 45µg 10%
Potassium 92mg 388mg 9%
Selenium 7.7µg 11.7µg 7%
Polyunsaturated fat 0.339g 1.258g 6%
Vitamin B2 0.034mg 0.113mg 6%
Vitamin E 0.79mg 5%
Vitamin K 3.6µg 3%
Calcium 10mg 27mg 2%
Fats 0.86g 2.43g 2%
Saturated fat 0.163g 0.406g 1%
Net carbs 8.84g 59.49g N/A
Sugar 6.82g N/A
Sodium 1mg 8mg 0%
Monounsaturated fat 0.291g 0.445g 0%
Tryptophan 0.057mg 0.132mg 0%
Threonine 0.086mg 0.443mg 0%
Isoleucine 0.114mg 0.552mg 0%
Leucine 0.235mg 1.07mg 0%
Lysine 0.13mg 0.409mg 0%
Methionine 0.057mg 0.258mg 0%
Phenylalanine 0.155mg 0.737mg 0%
Valine 0.165mg 0.681mg 0%
Histidine 0.07mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Spelt
4
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 WaterWater +662.3%
Contains more ProteinProtein +353.9%
Contains more FatsFats +182.6%
Contains more CarbsCarbs +513.5%
Contains more OtherOther +265.3%

Fat Type Comparison

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

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.