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.
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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 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% |
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Copper | 0.511mg | 0.403mg | 12% |
| Iron | 4.44mg | 5.41mg | 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% | |
| Vitamin B6 | 0.23mg | 0.165mg | 5% |
| Monounsaturated fat | 0.445g | 2.376g | 5% |
| Protein | 14.57g | 17.3g | 5% |
| Calories | 338kcal | 246kcal | 5% |
| Potassium | 388mg | 566mg | 5% |
| Saturated fat | 0.406g | 1.328g | 4% |
| Calcium | 27mg | 58mg | 3% |
| Zinc | 3.28mg | 3.11mg | 2% |
| Folate | 45µg | 52µg | 2% |
| Vitamin E | 0.79mg | 1.01mg | 1% |
| Carbs | 70.19g | 66.22g | 1% |
| 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
| 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
| Contains less Sat. FatSaturated fat | -69.4% |
| Contains more Mono. FatMonounsaturated fat | +433.9% |
| Contains more Poly. FatPolyunsaturated fat | +119.9% |