Oats vs. Spelt — In-Depth Nutrition Comparison
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How are oats and spelt different?
- Oats are richer in manganese, vitamin B1, phosphorus, copper, magnesium, zinc, and vitamin B5, while spelt is higher in vitamin B3 and vitamin B6.
- Oats cover your daily need for manganese, 84% more than spelt.
- Oats contain 3 times more saturated fat than spelt. Oats contain 1.217g of saturated fat, while spelt contains 0.406g.
Oats and Spelt, uncooked types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +30.1% |
| Contains more CalciumCalcium | +100% |
| Contains more CopperCopper | +22.5% |
| Contains more ZincZinc | +21% |
| Contains more PhosphorusPhosphorus | +30.4% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +64.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +109.6% |
| Contains more Vitamin B2Vitamin B2 | +23% |
| Contains more Vitamin B5Vitamin B5 | +26.3% |
| Contains more FolateFolate | +24.4% |
| Contains more Vitamin B3Vitamin B3 | +612.1% |
| Contains more Vitamin B6Vitamin B6 | +93.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 2.983mg | 84% |
| Vitamin B3 | 0.961mg | 6.843mg | 37% |
| Vitamin B1 | 0.763mg | 0.364mg | 33% |
| Starch | 53.92g | 22% | |
| Selenium | 11.7µg | 21% | |
| Phosphorus | 523mg | 401mg | 17% |
| Copper | 0.626mg | 0.511mg | 13% |
| Magnesium | 177mg | 136mg | 10% |
| Vitamin B6 | 0.119mg | 0.23mg | 9% |
| Polyunsaturated fat | 2.535g | 1.258g | 9% |
| Fats | 6.9g | 2.43g | 7% |
| Vitamin B5 | 1.349mg | 1.068mg | 6% |
| Zinc | 3.97mg | 3.28mg | 6% |
| Vitamin E | 0.79mg | 5% | |
| Protein | 16.89g | 14.57g | 5% |
| Saturated fat | 1.217g | 0.406g | 4% |
| Monounsaturated fat | 2.178g | 0.445g | 4% |
| Iron | 4.72mg | 4.44mg | 3% |
| Folate | 56µg | 45µg | 3% |
| Vitamin K | 3.6µg | 3% | |
| Calcium | 54mg | 27mg | 3% |
| Calories | 389kcal | 338kcal | 3% |
| Vitamin B2 | 0.139mg | 0.113mg | 2% |
| Potassium | 429mg | 388mg | 1% |
| Carbs | 66.27g | 70.19g | 1% |
| Net carbs | 55.67g | 59.49g | N/A |
| Sugar | 6.82g | N/A | |
| Fiber | 10.6g | 10.7g | 0% |
| Sodium | 2mg | 8mg | 0% |
| Tryptophan | 0.234mg | 0.132mg | 0% |
| Threonine | 0.575mg | 0.443mg | 0% |
| Isoleucine | 0.694mg | 0.552mg | 0% |
| Leucine | 1.284mg | 1.07mg | 0% |
| Lysine | 0.701mg | 0.409mg | 0% |
| Methionine | 0.312mg | 0.258mg | 0% |
| Phenylalanine | 0.895mg | 0.737mg | 0% |
| Valine | 0.937mg | 0.681mg | 0% |
| Histidine | 0.405mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +15.9% |
| Contains more FatsFats | +184% |
| Contains more WaterWater | +34.1% |
~equal in
Carbs
~70.19g
~equal in
Other
~1.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +389.4% |
| Contains more Poly. FatPolyunsaturated fat | +101.5% |
| Contains less Sat. FatSaturated fat | -66.6% |