Oatmeal vs. Spelt — In-Depth Nutrition Comparison
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The main differences between oatmeal and spelt
- Oatmeal has more iron, vitamin B6, vitamin B2, vitamin B1, vitamin A, and folate; however, spelt has more manganese, copper, phosphorus, and fiber.
- Daily need coverage for iron for oatmeal is 54% higher.
- Spelt has 108 times less vitamin A than oatmeal. Oatmeal has 433IU of vitamin A, while spelt has 4IU.
- Oatmeal has a higher glycemic index than spelt.
Food types used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 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 more CalciumCalcium | +700% |
| Contains more IronIron | +256.9% |
| Contains more SeleniumSelenium | +25% |
| Contains more MagnesiumMagnesium | +88.5% |
| Contains more PotassiumPotassium | +134.4% |
| Contains more CopperCopper | +225.8% |
| Contains more ZincZinc | +101.6% |
| Contains more PhosphorusPhosphorus | +94.8% |
| Contains less SodiumSodium | -89.8% |
| Contains more ManganeseManganese | +95.5% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +152.4% |
| Contains more Vitamin B2Vitamin B2 | +616.7% |
| Contains more Vitamin B3Vitamin B3 | +17.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +262.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +238.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +271.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 1.67mg | 54% |
| Manganese | 0.558mg | 1.091mg | 23% |
| Copper | 0.066mg | 0.215mg | 17% |
| Vitamin B6 | 0.29mg | 0.08mg | 16% |
| Vitamin B2 | 0.215mg | 0.03mg | 14% |
| Vitamin A | 130µg | 0µg | 14% |
| Vitamin B1 | 0.26mg | 0.103mg | 13% |
| Phosphorus | 77mg | 150mg | 10% |
| Fiber | 1.7g | 3.9g | 9% |
| Folate | 44µg | 13µg | 8% |
| Calcium | 80mg | 10mg | 7% |
| Protein | 2.37g | 5.5g | 6% |
| Zinc | 0.62mg | 1.25mg | 6% |
| Vitamin B5 | 0.317mg | 6% | |
| Magnesium | 26mg | 49mg | 5% |
| Carbs | 11.67g | 26.44g | 5% |
| Starch | 10.37g | 19.57g | 4% |
| Vitamin B3 | 3.025mg | 2.57mg | 3% |
| Polyunsaturated fat | 0.426g | 3% | |
| Calories | 68kcal | 127kcal | 3% |
| Selenium | 5µg | 4µg | 2% |
| Sodium | 49mg | 5mg | 2% |
| Potassium | 61mg | 143mg | 2% |
| Choline | 4.7mg | 1% | |
| Fats | 1.36g | 0.85g | 1% |
| Vitamin E | 0.07mg | 0.26mg | 1% |
| Saturated fat | 0.226g | 1% | |
| Monounsaturated fat | 0.391g | 1% | |
| Net carbs | 9.97g | 22.54g | N/A |
| Sugar | 0.46g | N/A | |
| Vitamin K | 0.4µg | 0% | |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +60% |
| Contains more WaterWater | +26.2% |
| Contains more ProteinProtein | +132.1% |
| Contains more CarbsCarbs | +126.6% |
| Contains more OtherOther | +14% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +88.7% |
~equal in
Glucose
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~equal in
Fructose
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~equal in
Lactose
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~equal in
Maltose
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