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  6. Spelt vs. Bran raw

Spelt vs. Bran raw — In-Depth Nutrition Comparison

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Summary of differences between spelt and bran raw

  • Spelt has more vitamin B3 and copper, while bran raw has more manganese, vitamin B1, selenium, phosphorus, magnesium, fiber, iron, and vitamin B5.
  • Bran raw covers your daily need for manganese, 115% more than spelt.
  • Spelt contains 7 times more vitamin B3 than bran raw. While spelt contains 6.843mg of vitamin B3, bran raw contains only 0.934mg.

These are the specific foods used in this comparison Spelt, uncooked and Oat bran, raw.

Infographic

Spelt vs Bran raw 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
Spelt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CopperCopper +26.8%
Contains more MagnesiumMagnesium +72.8%
Contains more CalciumCalcium +114.8%
Contains more PotassiumPotassium +45.9%
Contains more IronIron +21.8%
Contains more PhosphorusPhosphorus +83%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +88.7%
Contains more SeleniumSelenium +286.3%
~equal in Zinc ~3.11mg

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
Spelt
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin B3Vitamin B3 +632.7%
Contains more Vitamin B6Vitamin B6 +39.4%
Contains more Vitamin KVitamin K +12.5%
Contains more Vitamin EVitamin E +27.8%
Contains more Vitamin B1Vitamin B1 +221.4%
Contains more Vitamin B2Vitamin B2 +94.7%
Contains more Vitamin B5Vitamin B5 +39.9%
Contains more FolateFolate +15.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Bran raw DV% diff.
Manganese 2.983mg 5.63mg 115%
Vitamin B1 0.364mg 1.17mg 67%
Selenium 11.7µg 45.2µg 61%
Phosphorus 401mg 734mg 48%
Vitamin B3 6.843mg 0.934mg 37%
Magnesium 136mg 235mg 24%
Starch 53.92g 22%
Fiber 10.7g 15.4g 19%
Iron 4.44mg 5.41mg 12%
Copper 0.511mg 0.403mg 12%
Polyunsaturated fat 1.258g 2.766g 10%
Vitamin B5 1.068mg 1.494mg 9%
Vitamin B2 0.113mg 0.22mg 8%
Fats 2.43g 7.03g 7%
Choline 32.2mg 6%
Calories 338kcal 246kcal 5%
Protein 14.57g 17.3g 5%
Potassium 388mg 566mg 5%
Vitamin B6 0.23mg 0.165mg 5%
Monounsaturated fat 0.445g 2.376g 5%
Saturated fat 0.406g 1.328g 4%
Calcium 27mg 58mg 3%
Zinc 3.28mg 3.11mg 2%
Folate 45µg 52µg 2%
Carbs 70.19g 66.22g 1%
Vitamin E 0.79mg 1.01mg 1%
Protein per 100 calories 4.3g 7g N/A
Calories per 10 g protein 232kcal 142kcal N/A
Weight per 100 calories 30g 41g N/A
Unsaturated / Saturated Fat ratio 4.2 3.9 N/A
Net carbs 59.49g 50.82g N/A
Sugar 6.82g 1.45g N/A
Sodium 8mg 4mg 0%
Vitamin K 3.6µg 3.2µg 0%
Tryptophan 0.132mg 0.335mg 0%
Threonine 0.443mg 0.502mg 0%
Isoleucine 0.552mg 0.668mg 0%
Leucine 1.07mg 1.374mg 0%
Lysine 0.409mg 0.76mg 0%
Methionine 0.258mg 0.335mg 0%
Phenylalanine 0.737mg 0.908mg 0%
Valine 0.681mg 0.964mg 0%
Histidine 0.36mg 0.41mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +68.2%
Contains more ProteinProtein +18.7%
Contains more FatsFats +189.3%
Contains more OtherOther +62%
~equal in Carbs ~66.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -69.4%
Contains more Mono. FatMonounsaturated fat +433.9%
Contains more Poly. FatPolyunsaturated fat +119.9%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.