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Oatmeal vs Spelt - In-Depth Nutrition Comparison

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Summary of differences between Oatmeal and Spelt

  • Oatmeal has more Iron, while Spelt has more Manganese, Copper, Phosphorus, Fiber, Magnesium, Zinc, Vitamin B3, Vitamin B5, and Vitamin A.
  • Spelt covers your daily need of Manganese 105% more than Oatmeal.

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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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Spelt
Contains more Iron +34.2%
Contains more Calcium +196.3%
Contains more Potassium +536.1%
Contains more Magnesium +423.1%
Contains more Copper +674.2%
Contains more Zinc +429%
Contains more Phosphorus +420.8%
Contains less Sodium -83.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Contains more Iron +34.2%
Contains more Calcium +196.3%
Contains more Potassium +536.1%
Contains more Magnesium +423.1%
Contains more Copper +674.2%
Contains more Zinc +429%
Contains more Phosphorus +420.8%
Contains less Sodium -83.7%

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
:
6
Spelt
Contains more Vitamin A +4230%
Contains more Vitamin B2 +90.3%
Contains more Vitamin B6 +26.1%
Contains more Vitamin E +1028.6%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +126.2%
Contains more Vitamin B5 +236.9%
Contains more Vitamin K +800%
Equal in Folate - 45
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Contains more Vitamin A +4230%
Contains more Vitamin B2 +90.3%
Contains more Vitamin B6 +26.1%
Contains more Vitamin E +1028.6%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +126.2%
Contains more Vitamin B5 +236.9%
Contains more Vitamin K +800%
Equal in Folate - 45

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
Oatmeal
35
Spelt
Mineral Summary Score
44
Oatmeal
92
Spelt

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%
Oatmeal
87%
Spelt
Carbohydrates
12%
Oatmeal
70%
Spelt
Fats
6%
Oatmeal
11%
Spelt

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.
Oatmeal Spelt
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 41mg)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 6.36g)
Which food is lower in Saturated Fat?
Oatmeal
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.

All nutrients comparison - raw data values

Nutrient Oatmeal Spelt Opinion
Calories 68 338 Spelt
Protein 2.37 14.57 Spelt
Fats 1.36 2.43 Spelt
Vitamin C 0 0
Carbs 11.67 70.19 Spelt
Cholesterol 0 0
Vitamin D 0 Oatmeal
Iron 5.96 4.44 Oatmeal
Calcium 80 27 Oatmeal
Potassium 61 388 Spelt
Magnesium 26 136 Spelt
Sugar 0.46 6.82 Oatmeal
Fiber 1.7 10.7 Spelt
Copper 0.066 0.511 Spelt
Zinc 0.62 3.28 Spelt
Starch 10.37 53.92 Spelt
Phosphorus 77 401 Spelt
Sodium 49 8 Spelt
Vitamin A 433 10 Oatmeal
Vitamin E 0.07 0.79 Spelt
Vitamin D 0 Oatmeal
Vitamin B1 0.26 0.364 Spelt
Vitamin B2 0.215 0.113 Oatmeal
Vitamin B3 3.025 6.843 Spelt
Vitamin B5 0.317 1.068 Spelt
Vitamin B6 0.29 0.23 Oatmeal
Vitamin B12 0 0
Vitamin K 0.4 3.6 Spelt
Folate 44 45 Spelt
Trans Fat 0.003 Spelt
Saturated Fat 0.226 0.406 Oatmeal
Monounsaturated Fat 0.391 0.445 Spelt
Polyunsaturated fat 0.426 1.258 Spelt
Tryptophan 0.04 0.132 Spelt
Threonine 0.083 0.443 Spelt
Isoleucine 0.105 0.552 Spelt
Leucine 0.2 1.07 Spelt
Lysine 0.135 0.409 Spelt
Methionine 0.04 0.258 Spelt
Phenylalanine 0.13 0.737 Spelt
Valine 0.151 0.681 Spelt
Histidine 0.057 0.36 Spelt
Fructose 0 0.24 Spelt

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.