Oatmeal vs Spelt - In-Depth Nutrition Comparison
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Summary of differences between Oatmeal and Spelt
- Oatmeal has more Iron, and Vitamin A RAE, while Spelt has more Manganese, Copper, Phosphorus, Fiber, Magnesium, Zinc, Vitamin B3, and Vitamin B5.
- Spelt covers your daily need of Manganese 105% more than Oatmeal.
- Oatmeal contains 10000000 times more Vitamin A RAE than Spelt. While Oatmeal contains 130µg of Vitamin A RAE, Spelt contains only 0µg.
These are the specific foods used in this comparison Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Spelt, uncooked.
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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
Contains
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Calcium
+196.3%
Contains
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Iron
+34.2%
Contains
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Magnesium
+423.1%
Contains
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Phosphorus
+420.8%
Contains
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Potassium
+536.1%
Contains
less
Sodium
-83.7%
Contains
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Zinc
+429%
Contains
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Copper
+674.2%
Contains
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Calcium
+196.3%
Contains
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Iron
+34.2%
Contains
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Magnesium
+423.1%
Contains
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Phosphorus
+420.8%
Contains
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Potassium
+536.1%
Contains
less
Sodium
-83.7%
Contains
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Zinc
+429%
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Copper
+674.2%
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
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Contains
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Vitamin A
+4230%
Contains
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Vitamin B2
+90.3%
Contains
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Vitamin B6
+26.1%
Contains
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Vitamin E
+1028.6%
Contains
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Vitamin B1
+40%
Contains
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Vitamin B3
+126.2%
Contains
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Vitamin B5
+236.9%
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Vitamin K
+800%
Equal in Folate - 45
Contains
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Vitamin A
+4230%
Contains
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Vitamin B2
+90.3%
Contains
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Vitamin B6
+26.1%
Contains
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Vitamin E
+1028.6%
Contains
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Vitamin B1
+40%
Contains
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Vitamin B3
+126.2%
Contains
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Vitamin B5
+236.9%
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Vitamin K
+800%
Equal in Folate - 45
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.
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| Lower in Sodium |
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| Lower in glycemic index |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 9.97g | 59.49g |
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| Protein | 2.37g | 14.57g |
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| Fats | 1.36g | 2.43g |
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| Carbs | 11.67g | 70.19g |
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| Calories | 68kcal | 338kcal |
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| Starch | 10.37g | 53.92g |
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| Fructose | 0g | 0.24g |
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| Sugar | 0.46g | 6.82g |
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| Fiber | 1.7g | 10.7g |
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| Calcium | 80mg | 27mg |
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| Iron | 5.96mg | 4.44mg |
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| Magnesium | 26mg | 136mg |
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| Phosphorus | 77mg | 401mg |
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| Potassium | 61mg | 388mg |
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| Sodium | 49mg | 8mg |
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| Zinc | 0.62mg | 3.28mg |
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| Copper | 0.066mg | 0.511mg |
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| Vitamin A | 433IU | 10IU |
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| Vitamin E | 0.07mg | 0.79mg |
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| Vitamin D | 0IU | IU |
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| Vitamin D | 0µg | µg |
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| Vitamin C | 0mg | 0mg | |
| Vitamin B1 | 0.26mg | 0.364mg |
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| Vitamin B2 | 0.215mg | 0.113mg |
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| Vitamin B3 | 3.025mg | 6.843mg |
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| Vitamin B5 | 0.317mg | 1.068mg |
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| Vitamin B6 | 0.29mg | 0.23mg |
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| Folate | 44µg | 45µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 0.4µg | 3.6µg |
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| Tryptophan | 0.04mg | 0.132mg |
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| Threonine | 0.083mg | 0.443mg |
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| Isoleucine | 0.105mg | 0.552mg |
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| Leucine | 0.2mg | 1.07mg |
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| Lysine | 0.135mg | 0.409mg |
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| Methionine | 0.04mg | 0.258mg |
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| Phenylalanine | 0.13mg | 0.737mg |
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| Valine | 0.151mg | 0.681mg |
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| Histidine | 0.057mg | 0.36mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0.003g | g |
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| Saturated Fat | 0.226g | 0.406g |
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| Monounsaturated Fat | 0.391g | 0.445g |
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| Polyunsaturated fat | 0.426g | 1.258g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
27
35
Mineral Summary Score
44
92
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
14%
87%
Carbohydrates
12%
70%
Fats
6%
11%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 41mg)
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 6.36g)
Which food is lower in Saturated Fat?
Oatmeal is lower in Saturated Fat (difference - 0.18g)
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.