Oats vs. Spelt — In-Depth Nutrition Comparison

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How are oats and spelt different?

Oats have more manganese, vitamin B1, phosphorus, copper, iron, magnesium, protein, fiber, zinc, and carbs than spelt.
Daily need coverage for manganese for oats is 166% higher.
Oats contain 7 times more vitamin B1 than spelt. While oats contain 0.763mg of vitamin B1, spelt contains only 0.103mg.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Oats

Spelt

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%

Contains more SeleniumSelenium

+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Oats

Spelt

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 EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+167.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	4.916mg	1.091mg	166%
Vitamin B1	0.763mg	0.103mg	55%
Phosphorus	523mg	150mg	53%
Copper	0.626mg	0.215mg	46%
Iron	4.72mg	1.67mg	38%
Magnesium	177mg	49mg	30%
Fiber	10.6g	3.9g	27%
Vitamin B5	1.349mg		27%
Zinc	3.97mg	1.25mg	25%
Protein	16.89g	5.5g	23%
Polyunsaturated fat	2.535g		17%
Calories	389kcal	127kcal	13%
Carbs	66.27g	26.44g	13%
Folate	56µg	13µg	11%
Vitamin B3	0.961mg	2.57mg	10%
Fats	6.9g	0.85g	9%
Potassium	429mg	143mg	8%
Starch		19.57g	8%
Vitamin B2	0.139mg	0.03mg	8%
Selenium		4µg	7%
Saturated fat	1.217g		6%
Monounsaturated fat	2.178g		5%
Calcium	54mg	10mg	4%
Vitamin B6	0.119mg	0.08mg	3%
Vitamin E		0.26mg	2%
Protein per 100 calories	4.3g	4.3g	N/A
Calories per 10 g protein	230kcal	231kcal	N/A
Weight per 100 calories	26g	79g	N/A
Unsaturated / Saturated Fat ratio	3.9		N/A
Net carbs	55.67g	22.54g	N/A
Sodium	2mg	5mg	0%
Tryptophan	0.234mg		0%
Threonine	0.575mg		0%
Isoleucine	0.694mg		0%
Leucine	1.284mg		0%
Lysine	0.701mg		0%
Methionine	0.312mg		0%
Phenylalanine	0.895mg		0%
Valine	0.937mg		0%
Histidine	0.405mg		0%