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Spelt vs. Groat — In-Depth Nutrition Comparison

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How are Spelt and Groat different?

  • Spelt is richer in Manganese, Iron, Vitamin B1, Zinc, Phosphorus, and Selenium, while Groat is higher in Copper, Vitamin B2, and Magnesium.
  • Spelt covers your daily need of Manganese 73% more than Groat.
  • Spelt contains 4 times more Vitamin B1 than Groat. Spelt contains 0.364mg of Vitamin B1, while Groat contains 0.101mg.

Spelt, uncooked and Buckwheat types were used in this article.

Infographic

Spelt vs Groat infographic
Infographic link

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.
Spelt
6
:
4
Groat
Contains more Calcium +50%
Contains more Iron +101.8%
Contains more Phosphorus +15.6%
Contains more Zinc +36.7%
Contains more Manganese +129.5%
Contains more Selenium +41%
Contains more Magnesium +69.9%
Contains more Potassium +18.6%
Contains less Sodium -87.5%
Contains more Copper +115.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +50%
Contains more Iron +101.8%
Contains more Phosphorus +15.6%
Contains more Zinc +36.7%
Contains more Manganese +129.5%
Contains more Selenium +41%
Contains more Magnesium +69.9%
Contains more Potassium +18.6%
Contains less Sodium -87.5%
Contains more Copper +115.3%

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.
Spelt
6
:
4
Groat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +260.4%
Contains more Folate +50%
Contains more Vitamin B2 +276.1%
Contains more Vitamin B5 +15.4%
Equal in Vitamin B3 - 7.02
Equal in Vitamin B6 - 0.21
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%
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% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +260.4%
Contains more Folate +50%
Contains more Vitamin B2 +276.1%
Contains more Vitamin B5 +15.4%
Equal in Vitamin B3 - 7.02
Equal in Vitamin B6 - 0.21

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
2
:
3
Groat
Contains more Water +13%
Contains more Fats +39.9%
Contains more Other +17.3%
Equal in Protein - 13.25
Equal in Carbs - 71.5
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
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more Water +13%
Contains more Fats +39.9%
Contains more Other +17.3%
Equal in Protein - 13.25
Equal in Carbs - 71.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
2
:
1
Groat
Contains less Saturated Fat -45.2%
Contains more Polyunsaturated fat +21.1%
Contains more Monounsaturated Fat +133.7%
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains less Saturated Fat -45.2%
Contains more Polyunsaturated fat +21.1%
Contains more Monounsaturated Fat +133.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Groat
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Groat Opinion
Net carbs 59.49g 61.5g Groat
Protein 14.57g 13.25g Spelt
Fats 2.43g 3.4g Groat
Carbs 70.19g 71.5g Groat
Calories 338kcal 343kcal Groat
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Groat
Fiber 10.7g 10g Spelt
Calcium 27mg 18mg Spelt
Iron 4.44mg 2.2mg Spelt
Magnesium 136mg 231mg Groat
Phosphorus 401mg 347mg Spelt
Potassium 388mg 460mg Groat
Sodium 8mg 1mg Groat
Zinc 3.28mg 2.4mg Spelt
Copper 0.511mg 1.1mg Groat
Manganese 2.983mg 1.3mg Spelt
Selenium 11.7µg 8.3µg Spelt
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg Spelt
Vitamin B1 0.364mg 0.101mg Spelt
Vitamin B2 0.113mg 0.425mg Groat
Vitamin B3 6.843mg 7.02mg Groat
Vitamin B5 1.068mg 1.233mg Groat
Vitamin B6 0.23mg 0.21mg Spelt
Folate 45µg 30µg Spelt
Vitamin K 3.6µg Spelt
Tryptophan 0.132mg 0.192mg Groat
Threonine 0.443mg 0.506mg Groat
Isoleucine 0.552mg 0.498mg Spelt
Leucine 1.07mg 0.832mg Spelt
Lysine 0.409mg 0.672mg Groat
Methionine 0.258mg 0.172mg Spelt
Phenylalanine 0.737mg 0.52mg Spelt
Valine 0.681mg 0.678mg Spelt
Histidine 0.36mg 0.309mg Spelt
Saturated Fat 0.406g 0.741g Spelt
Monounsaturated Fat 0.445g 1.04g Groat
Polyunsaturated fat 1.258g 1.039g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Groat
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 indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Spelt
33%
Groat
Minerals Daily Need Coverage Score
119%
Spelt
109%
Groat

Comparison summary

Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.335g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.6)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 9)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.