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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.

Infographic

Oatmeal 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Spelt
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
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.
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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Spelt
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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% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Spelt 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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Spelt
3
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
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
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Spelt
1
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +88.7%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.