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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

Oat vs Spelt 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
Oat
8
:
0
Spelt
Contains more Calcium +100%
Contains more Magnesium +30.1%
Contains more Phosphorus +30.4%
Contains more Potassium +10.6%
Contains less Sodium -75%
Contains more Zinc +21%
Contains more Copper +22.5%
Equal in Iron - 4.44
Equal in Potassium - 388
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains more Calcium +100%
Contains more Magnesium +30.1%
Contains more Phosphorus +30.4%
Contains more Potassium +10.6%
Contains less Sodium -75%
Contains more Zinc +21%
Contains more 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
Oat
5
:
5
Spelt
Contains more Vitamin B1 +109.6%
Contains more Vitamin B2 +23%
Contains more Vitamin B5 +26.3%
Contains more Folate +24.4%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +612.1%
Contains more Vitamin B6 +93.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin B1 +109.6%
Contains more Vitamin B2 +23%
Contains more Vitamin B5 +26.3%
Contains more Folate +24.4%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +612.1%
Contains more Vitamin B6 +93.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
2
:
3
Spelt
Contains more Protein +15.9%
Contains more Fats +184%
Contains more Water +34.1%
Equal in Carbs - 70.19
Equal in Other - 1.79
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
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Protein +15.9%
Contains more Fats +184%
Contains more Water +34.1%
Equal in Carbs - 70.19
Equal in Other - 1.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
2
:
1
Spelt
Contains more Monounsaturated Fat +389.4%
Contains more Polyunsaturated fat +101.5%
Contains less Saturated Fat -66.6%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +389.4%
Contains more Polyunsaturated fat +101.5%
Contains less Saturated Fat -66.6%

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.
Oat Spelt
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Spelt Opinion
Net carbs 55.67g 59.49g Spelt
Protein 16.89g 14.57g Oat
Fats 6.9g 2.43g Oat
Carbs 66.27g 70.19g Spelt
Calories 389kcal 338kcal Oat
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Oat
Fiber 10.6g 10.7g Spelt
Calcium 54mg 27mg Oat
Iron 4.72mg 4.44mg Oat
Magnesium 177mg 136mg Oat
Phosphorus 523mg 401mg Oat
Potassium 429mg 388mg Oat
Sodium 2mg 8mg Oat
Zinc 3.97mg 3.28mg Oat
Copper 0.626mg 0.511mg Oat
Vitamin A 0IU 10IU Spelt
Vitamin E 0.79mg Spelt
Vitamin B1 0.763mg 0.364mg Oat
Vitamin B2 0.139mg 0.113mg Oat
Vitamin B3 0.961mg 6.843mg Spelt
Vitamin B5 1.349mg 1.068mg Oat
Vitamin B6 0.119mg 0.23mg Spelt
Folate 56µg 45µg Oat
Vitamin K 3.6µg Spelt
Tryptophan 0.234mg 0.132mg Oat
Threonine 0.575mg 0.443mg Oat
Isoleucine 0.694mg 0.552mg Oat
Leucine 1.284mg 1.07mg Oat
Lysine 0.701mg 0.409mg Oat
Methionine 0.312mg 0.258mg Oat
Phenylalanine 0.895mg 0.737mg Oat
Valine 0.937mg 0.681mg Oat
Histidine 0.405mg 0.36mg Oat
Saturated Fat 1.217g 0.406g Spelt
Monounsaturated Fat 2.178g 0.445g Oat
Polyunsaturated fat 2.535g 1.258g Oat
Omega-3 - ALA 0.065g Spelt

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
33%
Oat
35%
Spelt
Minerals Daily Need Coverage Score
112%
Oat
92%
Spelt

Comparison summary

Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.811g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.6)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 6mg)
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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/169745/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.