Spelt vs. Oat — Nutrition and Health Differences

Calories

Oats contain 390 calories, whereas spelt contains 340 calories. In uncooked forms, oats are higher in calories. 

Carbs

Their carb profile is significantly different. Uncooked spelt is higher in carbs compared to uncooked oats. 

Spelt contains 70g of carbs, whereas oats contain 66g. 

Fiber

Even though oats are lower in carbs, their fiber content is the same. 

They both contain a decent amount of fiber, about 10.6g. 

Glycemic Index

Since they are grains, their glycemic index is considered important. 

Spelt has a higher glycemic index of 63 than oats, with a glycemic index of 59. 

Oxalate

Spelt contains a higher amount of oxalates than oats. Oats contain 16mg of oxalate, which is considered low. Spelt contains 36mg of oxalate.

Protein

Oats contain higher amounts of protein compared to spelt. In oats, 17g of proteins, whereas spelt contains 14.5g of protein.

Fat

In cooked form, this would be negligible; however, in uncooked forms, oats contain about three times more fat (7g) compared to spelt (2.4g)

Minerals

Oat is richer in manganese, copper, zinc, potassium, phosphorus, magnesium, iron, and calcium. In comparison, spelt is richer in selenium.

Note that spelt contains a decent amount of all the minerals in oats aswell. 

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.

Oats

9

100 g 300 g 1 cup - 156g

Spelt

1

100 g 300 g 1 cup - 194g

Contains more MagnesiumMagnesium	+261.2%
Contains more CalciumCalcium	+440%
Contains more PotassiumPotassium	+200%
Contains more IronIron	+182.6%
Contains more CopperCopper	+191.2%
Contains more ZincZinc	+217.6%
Contains more PhosphorusPhosphorus	+248.7%
Contains less SodiumSodium	-60%
Contains more ManganeseManganese	+350.6%

Vitamins

Spelt is richer in vitamins B3 (niacin), B6, and E. In comparison, oat is richer in vitamins B1 (thiamine), B2, B5, and folate. 

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.

Oats

5

100 g 300 g 1 cup - 156g

Spelt

2

100 g 300 g 1 cup - 194g

Contains more Vitamin B1Vitamin B1	+640.8%
Contains more Vitamin B2Vitamin B2	+363.3%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+48.8%
Contains more FolateFolate	+330.8%

Contains more Vitamin B3Vitamin B3

+167.4%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

Cardiovascular Health and Diabetes

Spelt has antioxidative properties from damage caused by prolonged hyperglycemia. It reduces the risks of cardiovascular diseases and diabetes complications (1). 

Oats are one of the top foods you can consider consuming for a balanced diet. Compared to spelt, they are a highly researched food. Oats have been shown to have antidiabetogenic and lipid-lowering properties, which decrease the risk of heart disease and diabetes overall. Oats are associated with decreased cholesterol levels. 

Oats are associated with decreased HbA1c levels in people with diabetes (2). 

In addition, insulin control was observed when oats and oatmeal were included in a diet specifically designed for type 2 diabetics (3). 

Phytic Acid

We often hear that whole grains such as oats and spelt contain phytic acid, which prevents nutrient absorption. However, when we cook and process these oats and spelt, this phytic acid gets neutralized and won't affect our dietary needs. In addition, we consume more nutrients and calories than we need most of the time, and the tiny amount of phytic acid, if consumed, will not show any significant decrease in nutrient absorption (4). 

Obesity 

What is the relation of grains with obesity? 

Well, oats are associated with decreased body waist circumference and visceral fat. Overall, there are decreased risks of obesity, reduced weight, and improved metabolic indicators associated with oat consumption (5). 

IBS and Gluten Intolerance

Oats naturally do not contain gluten and are safe to consume for IBS, gluten intolerance, or Celiac (6). 

Oats are gluten-free. 

Spelt contains gluten and FODMAPs, which should not be consumed in both IBS and gluten intolerance or celiac diets (7). 

It is important to consider sources of oats. Sometimes, oats are processed in areas where wheat is also kept, which might mix small amounts of gluten in the oats and trigger symptoms of Celiac. However, it's not due to the oats itself.  

Beta-Glucans and Overall Health

Oats are the highest-containing cereals for beta-glucans, and spelt is the lowest. 

Thus, beta-glucan has numerous health benefits for our overall health. Beta-glucans in oats are anti-diabetogenic, lower cholesterol, and antioxidative, and they are associated with a healthier cardiovascular and immune system (8)(9). 

You can also read about spelt vs. teff.

Culinary Usage

Since oats and spelt are considered whole grains, they have multipurpose uses. Oats are mostly processed into oatmeal for breakfast. They are also made into granola, porridge, and even plant-based milk. 

On a personal note, oat milk is the best-tasting plant-based milk. It is sweeter and milder than most of the rest. 

In comparison, spelt has different uses in the culinary world. Spelt can be used to make bread, pasta, risotto, pilaf, porridge. Spelt flour can also be used as an alternative to wheat flour for different recipes. 

Taste and Texture

Since they are both whole-grain cereals, they have an earthy and nutty taste. However, considering the comparison, spelt has a bolder, nutty flavor and earthier taste than oats. 

Oats are milder in taste and on the sweeter side. When cooked, they are more chewy and easier to consume. 

Oat and spelt contain their bran, part of the grain, considering they are wholegrain.