Oat vs Spelt - In-Depth Nutrition Comparison
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How are Oat and Spelt different?
- Oat is richer in Manganese, Vitamin B1, Phosphorus, Copper, Magnesium, Zinc, and Vitamin B5, while Spelt is higher in Vitamin B3, and Vitamin B6.
- Oat covers your daily need of Manganese 84% more than Spelt.
- Oat contains 3 times more Saturated Fat than Spelt. Oat contains 1.217g of Saturated Fat, while Spelt contains 0.406g.
Oats and Spelt, uncooked types were used in this article.
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+100%
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Magnesium
+30.1%
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Phosphorus
+30.4%
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Potassium
+10.6%
Contains
less
Sodium
-75%
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Zinc
+21%
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Copper
+22.5%
Equal in Iron - 4.44
Equal in Potassium - 388
Contains
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Calcium
+100%
Contains
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Magnesium
+30.1%
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Phosphorus
+30.4%
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Potassium
+10.6%
Contains
less
Sodium
-75%
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Zinc
+21%
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Copper
+22.5%
Equal in Iron - 4.44
Equal in Potassium - 388
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
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Contains
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Vitamin B1
+109.6%
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Vitamin B2
+23%
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Vitamin B5
+26.3%
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Folate
+24.4%
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Vitamin A
+∞%
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Vitamin B3
+612.1%
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Vitamin B6
+93.3%
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Vitamin B1
+109.6%
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Vitamin B2
+23%
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Vitamin B5
+26.3%
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Folate
+24.4%
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Vitamin A
+∞%
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Vitamin B3
+612.1%
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Vitamin B6
+93.3%
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 Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in glycemic index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 55.67g | 59.49g |
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| Protein | 16.89g | 14.57g |
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| Fats | 6.9g | 2.43g |
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| Carbs | 66.27g | 70.19g |
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| Calories | 389kcal | 338kcal |
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| Starch | g | 53.92g |
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| Fructose | g | 0.24g |
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| Sugar | g | 6.82g |
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| Fiber | 10.6g | 10.7g |
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| Calcium | 54mg | 27mg |
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| Iron | 4.72mg | 4.44mg |
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| Magnesium | 177mg | 136mg |
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| Phosphorus | 523mg | 401mg |
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| Potassium | 429mg | 388mg |
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| Sodium | 2mg | 8mg |
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| Zinc | 3.97mg | 3.28mg |
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| Copper | 0.626mg | 0.511mg |
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| Vitamin A | 0IU | 10IU |
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| Vitamin E | mg | 0.79mg |
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| Vitamin D | 0IU | IU |
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| Vitamin D | 0µg | µg |
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| Vitamin C | 0mg | 0mg | |
| Vitamin B1 | 0.763mg | 0.364mg |
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| Vitamin B2 | 0.139mg | 0.113mg |
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| Vitamin B3 | 0.961mg | 6.843mg |
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| Vitamin B5 | 1.349mg | 1.068mg |
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| Vitamin B6 | 0.119mg | 0.23mg |
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| Folate | 56µg | 45µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | µg | 3.6µg |
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| Tryptophan | 0.234mg | 0.132mg |
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| Threonine | 0.575mg | 0.443mg |
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| Isoleucine | 0.694mg | 0.552mg |
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| Leucine | 1.284mg | 1.07mg |
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| Lysine | 0.701mg | 0.409mg |
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| Methionine | 0.312mg | 0.258mg |
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| Phenylalanine | 0.895mg | 0.737mg |
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| Valine | 0.937mg | 0.681mg |
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| Histidine | 0.405mg | 0.36mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | g | |
| Saturated Fat | 1.217g | 0.406g |
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| Monounsaturated Fat | 2.178g | 0.445g |
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| Polyunsaturated fat | 2.535g | 1.258g |
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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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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
35
Mineral Summary Score
112
92
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
101%
87%
Carbohydrates
66%
70%
Fats
32%
11%
Comparison summary
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.811g)
Which food is cheaper?
Spelt is cheaper (difference - $0.6)
Which food is lower in Sugar?
Oat is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Oat contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Oat is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Oat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.