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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, 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.

Infographic

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
8
Spelt
Contains more Calcium +196.3%
Contains more Iron +34.2%
Contains more Magnesium +423.1%
Contains more Phosphorus +420.8%
Contains more Potassium +536.1%
Contains less Sodium -83.7%
Contains more Zinc +429%
Contains more Copper +674.2%
Contains more Manganese +434.6%
Contains more Selenium +134%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +196.3%
Contains more Iron +34.2%
Contains more Magnesium +423.1%
Contains more Phosphorus +420.8%
Contains more Potassium +536.1%
Contains less Sodium -83.7%
Contains more Zinc +429%
Contains more Copper +674.2%
Contains more Manganese +434.6%
Contains more Selenium +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.
:
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 3% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 0% 10%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Spelt
Contains more Water +662.5%
Contains more Protein +514.8%
Contains more Fats +78.7%
Contains more Carbs +501.5%
Contains more Other +214%
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
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 Water +662.5%
Contains more Protein +514.8%
Contains more Fats +78.7%
Contains more Carbs +501.5%
Contains more Other +214%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Spelt
Contains less Saturated Fat -44.3%
Contains more Monounsaturated Fat +13.8%
Contains more Polyunsaturated fat +195.3%
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -44.3%
Contains more Monounsaturated Fat +13.8%
Contains more Polyunsaturated fat +195.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
5
Spelt
Contains more Galactose +∞%
Contains more Starch +420%
Contains more Sucrose +103.4%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
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
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 Galactose +∞%
Contains more Starch +420%
Contains more Sucrose +103.4%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Spelt
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Spelt Opinion
Net carbs 9.97g 59.49g Spelt
Protein 2.37g 14.57g Spelt
Fats 1.36g 2.43g Spelt
Carbs 11.67g 70.19g Spelt
Calories 68kcal 338kcal Spelt
Starch 10.37g 53.92g Spelt
Fructose 0g 0.24g Spelt
Sugar 0.46g 6.82g Oatmeal
Fiber 1.7g 10.7g Spelt
Calcium 80mg 27mg Oatmeal
Iron 5.96mg 4.44mg Oatmeal
Magnesium 26mg 136mg Spelt
Phosphorus 77mg 401mg Spelt
Potassium 61mg 388mg Spelt
Sodium 49mg 8mg Spelt
Zinc 0.62mg 3.28mg Spelt
Copper 0.066mg 0.511mg Spelt
Manganese 0.558mg 2.983mg Spelt
Selenium 5µg 11.7µg Spelt
Vitamin A 433IU 10IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg 0.79mg Spelt
Vitamin B1 0.26mg 0.364mg Spelt
Vitamin B2 0.215mg 0.113mg Oatmeal
Vitamin B3 3.025mg 6.843mg Spelt
Vitamin B5 0.317mg 1.068mg Spelt
Vitamin B6 0.29mg 0.23mg Oatmeal
Folate 44µg 45µg Spelt
Choline 4.7mg Oatmeal
Vitamin K 0.4µg 3.6µg Spelt
Tryptophan 0.04mg 0.132mg Spelt
Threonine 0.083mg 0.443mg Spelt
Isoleucine 0.105mg 0.552mg Spelt
Leucine 0.2mg 1.07mg Spelt
Lysine 0.135mg 0.409mg Spelt
Methionine 0.04mg 0.258mg Spelt
Phenylalanine 0.13mg 0.737mg Spelt
Valine 0.151mg 0.681mg Spelt
Histidine 0.057mg 0.36mg Spelt
Trans Fat 0.003g Spelt
Saturated Fat 0.226g 0.406g Oatmeal
Monounsaturated Fat 0.391g 0.445g Spelt
Polyunsaturated fat 0.426g 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
25%
Oatmeal
32%
Spelt
Minerals Daily Need Coverage Score
45%
Oatmeal
119%
Spelt

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 richer in minerals?
Spelt
Spelt is relatively richer in minerals
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 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.

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.