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 for 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
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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 CalciumCalcium | +50% |
| Contains more IronIron | +101.8% |
| Contains more ZincZinc | +36.7% |
| Contains more PhosphorusPhosphorus | +15.6% |
| Contains more ManganeseManganese | +129.5% |
| Contains more SeleniumSelenium | +41% |
| Contains more MagnesiumMagnesium | +69.9% |
| Contains more PotassiumPotassium | +18.6% |
| Contains more CopperCopper | +115.3% |
| Contains less SodiumSodium | -87.5% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +260.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +50% |
| Contains more Vitamin B2Vitamin B2 | +276.1% |
| Contains more Vitamin B5Vitamin B5 | +15.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 1.3mg | 73% |
| Copper | 0.511mg | 1.1mg | 65% |
| Iron | 4.44mg | 2.2mg | 28% |
| Vitamin B2 | 0.113mg | 0.425mg | 24% |
| Magnesium | 136mg | 231mg | 23% |
| Vitamin B1 | 0.364mg | 0.101mg | 22% |
| Starch | 53.92g | 22% | |
| Phosphorus | 401mg | 347mg | 8% |
| Zinc | 3.28mg | 2.4mg | 8% |
| Selenium | 11.7µg | 8.3µg | 6% |
| Vitamin E | 0.79mg | 5% | |
| Folate | 45µg | 30µg | 4% |
| Fiber | 10.7g | 10g | 3% |
| Vitamin K | 3.6µg | 3% | |
| Protein | 14.57g | 13.25g | 3% |
| Vitamin B5 | 1.068mg | 1.233mg | 3% |
| Saturated fat | 0.406g | 0.741g | 2% |
| Potassium | 388mg | 460mg | 2% |
| Vitamin B6 | 0.23mg | 0.21mg | 2% |
| Calcium | 27mg | 18mg | 1% |
| Monounsaturated fat | 0.445g | 1.04g | 1% |
| Polyunsaturated fat | 1.258g | 1.039g | 1% |
| Fats | 2.43g | 3.4g | 1% |
| Vitamin B3 | 6.843mg | 7.02mg | 1% |
| Calories | 338kcal | 343kcal | 0% |
| Carbs | 70.19g | 71.5g | 0% |
| Net carbs | 59.49g | 61.5g | N/A |
| Sugar | 6.82g | N/A | |
| Sodium | 8mg | 1mg | 0% |
| Tryptophan | 0.132mg | 0.192mg | 0% |
| Threonine | 0.443mg | 0.506mg | 0% |
| Isoleucine | 0.552mg | 0.498mg | 0% |
| Leucine | 1.07mg | 0.832mg | 0% |
| Lysine | 0.409mg | 0.672mg | 0% |
| Methionine | 0.258mg | 0.172mg | 0% |
| Phenylalanine | 0.737mg | 0.52mg | 0% |
| Valine | 0.681mg | 0.678mg | 0% |
| Histidine | 0.36mg | 0.309mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +13% |
| Contains more FatsFats | +39.9% |
| Contains more OtherOther | +17.3% |
~equal in
Protein
~13.25g
~equal in
Carbs
~71.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -45.2% |
| Contains more Poly. FatPolyunsaturated fat | +21.1% |
| Contains more Mono. FatMonounsaturated fat | +133.7% |