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  6. Oatmeal vs. Spelt

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.

Infographic

Oatmeal vs Spelt infographic
Infographic link

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
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Spelt
Spelt
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +90.3%
Contains more Vitamin B6Vitamin B6 +26.1%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~45µg

All nutrients comparison - raw data values

Nutrient Oatmeal Spelt 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%
Protein 2.37g 14.57g 24%
Zinc 0.62mg 3.28mg 24%
Vitamin B3 3.025mg 6.843mg 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%
Calcium 80mg 27mg 5%
Vitamin E 0.07mg 0.79mg 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%
Protein per 100 calories 3.5g 4.3g N/A
Calories per 10 g protein 287kcal 232kcal N/A
Weight per 100 calories 147g 30g N/A
Unsaturated / Saturated Fat ratio 3.6 4.2 N/A
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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Spelt
Spelt
4
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
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
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
Spelt
5
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
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

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/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.