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  6. Oat vs. Spelt

Oat vs. Spelt — In-Depth Nutrition Comparison

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How are Oat and Spelt different?

  • Oat is higher in Manganese, Vitamin B1, Phosphorus, Copper, Iron, Magnesium, Fiber, Zinc, and Folate, however, Spelt is richer in Vitamin B3.
  • Daily need coverage for Manganese from Oat is 166% higher.
  • Oat contains 7 times more Vitamin B1 than Spelt. While Oat contains 0.763mg of Vitamin B1, Spelt contains only 0.103mg.

Oats and Spelt, cooked are the varieties used in this article.

Infographic

Oat 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.
Oat
Oat
9
:
1
Spelt
Spelt
Contains more Calcium +440%
Contains more Iron +182.6%
Contains more Magnesium +261.2%
Contains more Phosphorus +248.7%
Contains more Potassium +200%
Contains less Sodium -60%
Contains more Zinc +217.6%
Contains more Copper +191.2%
Contains more Manganese +350.6%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +440%
Contains more Iron +182.6%
Contains more Magnesium +261.2%
Contains more Phosphorus +248.7%
Contains more Potassium +200%
Contains less Sodium -60%
Contains more Zinc +217.6%
Contains more Copper +191.2%
Contains more Manganese +350.6%

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.
Oat
Oat
6
:
3
Spelt
Spelt
Contains more Vitamin B1 +640.8%
Contains more Vitamin B2 +363.3%
Contains more Vitamin B6 +48.8%
Contains more Folate +330.8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +167.4%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin B1 +640.8%
Contains more Vitamin B2 +363.3%
Contains more Vitamin B6 +48.8%
Contains more Folate +330.8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +167.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Spelt
Spelt
Contains more Protein +207.1%
Contains more Fats +711.8%
Contains more Carbs +150.6%
Contains more Other +164.6%
Contains more Water +709.7%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Protein +207.1%
Contains more Fats +711.8%
Contains more Carbs +150.6%
Contains more Other +164.6%
Contains more Water +709.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Spelt Opinion
Net carbs 55.67g 22.54g Oat
Protein 16.89g 5.5g Oat
Fats 6.9g 0.85g Oat
Carbs 66.27g 26.44g Oat
Calories 389kcal 127kcal Oat
Starch 19.57g Spelt
Fiber 10.6g 3.9g Oat
Calcium 54mg 10mg Oat
Iron 4.72mg 1.67mg Oat
Magnesium 177mg 49mg Oat
Phosphorus 523mg 150mg Oat
Potassium 429mg 143mg Oat
Sodium 2mg 5mg Oat
Zinc 3.97mg 1.25mg Oat
Copper 0.626mg 0.215mg Oat
Manganese 4.916mg 1.091mg Oat
Selenium 4µg Spelt
Vitamin A 0IU 4IU Spelt
Vitamin E 0.26mg Spelt
Vitamin B1 0.763mg 0.103mg Oat
Vitamin B2 0.139mg 0.03mg Oat
Vitamin B3 0.961mg 2.57mg Spelt
Vitamin B5 1.349mg Oat
Vitamin B6 0.119mg 0.08mg Oat
Folate 56µg 13µg Oat
Tryptophan 0.234mg Oat
Threonine 0.575mg Oat
Isoleucine 0.694mg Oat
Leucine 1.284mg Oat
Lysine 0.701mg Oat
Methionine 0.312mg Oat
Phenylalanine 0.895mg Oat
Valine 0.937mg Oat
Histidine 0.405mg Oat
Saturated Fat 1.217g Spelt
Monounsaturated Fat 2.178g Oat
Polyunsaturated fat 2.535g Oat

Which food is preferable for your diet?

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

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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
33%
Oat
10%
Spelt
Minerals Daily Need Coverage Score
154%
Oat
45%
Spelt

Comparison summary

Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 1.217g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.6)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.