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.
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%
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Iron
+34.2%
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Magnesium
+423.1%
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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%
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Potassium
+536.1%
Contains
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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
:
Contains
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Vitamin A
+4230%
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Vitamin B2
+90.3%
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Vitamin B6
+26.1%
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Vitamin E
+1028.6%
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Vitamin B1
+40%
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Vitamin B3
+126.2%
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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%
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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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+662.5%
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Protein
+514.8%
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Fats
+78.7%
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Carbs
+501.5%
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Other
+214%
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Water
+662.5%
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Protein
+514.8%
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Fats
+78.7%
Contains
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Carbs
+501.5%
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Other
+214%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-44.3%
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Monounsaturated Fat
+13.8%
Contains
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Polyunsaturated fat
+195.3%
Contains
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Saturated Fat
-44.3%
Contains
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Monounsaturated Fat
+13.8%
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Polyunsaturated fat
+195.3%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Galactose
+∞%
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Starch
+420%
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Sucrose
+103.4%
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Glucose
+∞%
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Fructose
+∞%
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Maltose
+∞%
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Galactose
+∞%
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Starch
+420%
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Sucrose
+103.4%
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Glucose
+∞%
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Fructose
+∞%
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Maltose
+∞%
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 A RAE | 130µg | 0µg |
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Vitamin E | 0.07mg | 0.79mg |
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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 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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Trans Fat | 0.003g |
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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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Omega-3 - ALA | 0.065g |
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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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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
27%

35%

Minerals Daily Need Coverage Score
44%

92%

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.