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
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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
Contains
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Calcium
+50%
Contains
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Iron
+101.8%
Contains
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Phosphorus
+15.6%
Contains
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Zinc
+36.7%
Contains
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Magnesium
+69.9%
Contains
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Potassium
+18.6%
Contains
less
Sodium
-87.5%
Contains
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Copper
+115.3%
Contains
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Calcium
+50%
Contains
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Iron
+101.8%
Contains
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Phosphorus
+15.6%
Contains
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Zinc
+36.7%
Contains
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Magnesium
+69.9%
Contains
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Potassium
+18.6%
Contains
less
Sodium
-87.5%
Contains
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+260.4%
Contains
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Folate
+50%
Contains
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Vitamin B2
+276.1%
Contains
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Vitamin B5
+15.4%
Equal in Vitamin B3 - 7.02
Equal in Vitamin B6 - 0.21
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+260.4%
Contains
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Folate
+50%
Contains
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Vitamin B2
+276.1%
Contains
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Vitamin B5
+15.4%
Equal in Vitamin B3 - 7.02
Equal in Vitamin B6 - 0.21
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+13%
Contains
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Fats
+39.9%
Contains
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Other
+17.3%
Equal in Protein - 13.25
Equal in Carbs - 71.5
Contains
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Water
+13%
Contains
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Fats
+39.9%
Contains
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Other
+17.3%
Equal in Protein - 13.25
Equal in Carbs - 71.5
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-45.2%
Contains
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Polyunsaturated fat
+21.1%
Contains
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Monounsaturated Fat
+133.7%
Contains
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Saturated Fat
-45.2%
Contains
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Polyunsaturated fat
+21.1%
Contains
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Monounsaturated Fat
+133.7%
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.
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in glycemic index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 59.49g | 61.5g |
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| Protein | 14.57g | 13.25g |
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| Fats | 2.43g | 3.4g |
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| Carbs | 70.19g | 71.5g |
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| Calories | 338kcal | 343kcal |
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| Starch | 53.92g |
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| Fructose | 0.24g |
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| Sugar | 6.82g |
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| Fiber | 10.7g | 10g |
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| Calcium | 27mg | 18mg |
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| Iron | 4.44mg | 2.2mg |
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| Magnesium | 136mg | 231mg |
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| Phosphorus | 401mg | 347mg |
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| Potassium | 388mg | 460mg |
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| Sodium | 8mg | 1mg |
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| Zinc | 3.28mg | 2.4mg |
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| Copper | 0.511mg | 1.1mg |
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| Vitamin A | 10IU | 0IU |
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| Vitamin E | 0.79mg |
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| Vitamin B1 | 0.364mg | 0.101mg |
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| Vitamin B2 | 0.113mg | 0.425mg |
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| Vitamin B3 | 6.843mg | 7.02mg |
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| Vitamin B5 | 1.068mg | 1.233mg |
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| Vitamin B6 | 0.23mg | 0.21mg |
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| Folate | 45µg | 30µg |
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| Vitamin K | 3.6µg |
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| Tryptophan | 0.132mg | 0.192mg |
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| Threonine | 0.443mg | 0.506mg |
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| Isoleucine | 0.552mg | 0.498mg |
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| Leucine | 1.07mg | 0.832mg |
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| Lysine | 0.409mg | 0.672mg |
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| Methionine | 0.258mg | 0.172mg |
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| Phenylalanine | 0.737mg | 0.52mg |
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| Valine | 0.681mg | 0.678mg |
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| Histidine | 0.36mg | 0.309mg |
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| Saturated Fat | 0.406g | 0.741g |
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| Monounsaturated Fat | 0.445g | 1.04g |
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| Polyunsaturated fat | 1.258g | 1.039g |
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| Omega-3 - ALA | 0.065g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
35%
33%
Minerals Daily Need Coverage Score
92%
109%
Comparison summary
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.335g)
Which food is cheaper?
Spelt is cheaper (difference - $2.6)
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
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 minerals?
?
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.
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.