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 selenium.
- Spelt covers your daily need for manganese, 105% more than oatmeal.
- Spelt has a lower glycemic index. The glycemic index of spelt is 63, while the glycemic index of oatmeal is 79.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +196.3% |
| Contains more IronIron | +34.2% |
| Contains more MagnesiumMagnesium | +423.1% |
| Contains more PotassiumPotassium | +536.1% |
| Contains more CopperCopper | +674.2% |
| Contains more ZincZinc | +429% |
| Contains more PhosphorusPhosphorus | +420.8% |
| Contains less SodiumSodium | -83.7% |
| Contains more ManganeseManganese | +434.6% |
| Contains more SeleniumSelenium | +134% |
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 B2Vitamin B2 | +90.3% |
| Contains more Vitamin B6Vitamin B6 | +26.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +1028.6% |
| Contains more Vitamin B1Vitamin B1 | +40% |
| Contains more Vitamin B3Vitamin B3 | +126.2% |
| Contains more Vitamin B5Vitamin B5 | +236.9% |
| Contains more Vitamin KVitamin K | +800% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.558mg | 2.983mg | 105% |
| Copper | 0.066mg | 0.511mg | 49% |
| Phosphorus | 77mg | 401mg | 46% |
| Fiber | 1.7g | 10.7g | 36% |
| Magnesium | 26mg | 136mg | 26% |
| Zinc | 0.62mg | 3.28mg | 24% |
| Vitamin B3 | 3.025mg | 6.843mg | 24% |
| Protein | 2.37g | 14.57g | 24% |
| Carbs | 11.67g | 70.19g | 20% |
| Iron | 5.96mg | 4.44mg | 19% |
| Starch | 10.37g | 53.92g | 18% |
| Vitamin B5 | 0.317mg | 1.068mg | 15% |
| Calories | 68kcal | 338kcal | 14% |
| Vitamin A | 130µg | 0µg | 14% |
| Selenium | 5µg | 11.7µg | 12% |
| Potassium | 61mg | 388mg | 10% |
| Vitamin B1 | 0.26mg | 0.364mg | 9% |
| Vitamin B2 | 0.215mg | 0.113mg | 8% |
| Polyunsaturated fat | 0.426g | 1.258g | 6% |
| Vitamin E | 0.07mg | 0.79mg | 5% |
| Calcium | 80mg | 27mg | 5% |
| Vitamin B6 | 0.29mg | 0.23mg | 5% |
| Vitamin K | 0.4µg | 3.6µg | 3% |
| Fats | 1.36g | 2.43g | 2% |
| Sodium | 49mg | 8mg | 2% |
| Choline | 4.7mg | 1% | |
| Saturated fat | 0.226g | 0.406g | 1% |
| Net carbs | 9.97g | 59.49g | N/A |
| Sugar | 0.46g | 6.82g | N/A |
| Folate | 44µg | 45µg | 0% |
| Trans fat | 0.003g | N/A | |
| Monounsaturated fat | 0.391g | 0.445g | 0% |
| Tryptophan | 0.04mg | 0.132mg | 0% |
| Threonine | 0.083mg | 0.443mg | 0% |
| Isoleucine | 0.105mg | 0.552mg | 0% |
| Leucine | 0.2mg | 1.07mg | 0% |
| Lysine | 0.135mg | 0.409mg | 0% |
| Methionine | 0.04mg | 0.258mg | 0% |
| Phenylalanine | 0.13mg | 0.737mg | 0% |
| Valine | 0.151mg | 0.681mg | 0% |
| Histidine | 0.057mg | 0.36mg | 0% |
| Fructose | 0g | 0.24g | 0% |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +662.5% |
| Contains more ProteinProtein | +514.8% |
| Contains more FatsFats | +78.7% |
| Contains more CarbsCarbs | +501.5% |
| Contains more OtherOther | +214% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -44.3% |
| Contains more Mono. FatMonounsaturated fat | +13.8% |
| Contains more Poly. FatPolyunsaturated fat | +195.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +420% |
| Contains more SucroseSucrose | +103.4% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g