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  6. Spelt vs. Oatmeal

Spelt vs. Oatmeal — In-Depth Nutrition Comparison

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Summary of differences between Spelt and Oatmeal

  • Spelt has more Manganese, Copper, Phosphorus, Fiber, Magnesium, Zinc, Vitamin B3, and Vitamin B5, while Oatmeal has more Iron, and Vitamin A RAE.
  • Spelt covers your daily need of Manganese 105% more than Oatmeal.
  • Spelt contains 8 times more Copper than Oatmeal. While Spelt contains 0.511mg of Copper, Oatmeal contains only 0.066mg.

These are the specific foods used in this comparison Spelt, uncooked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Spelt vs Oatmeal 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
8
:
2
Oatmeal
Oatmeal
Contains more Magnesium +423.1%
Contains more Phosphorus +420.8%
Contains more Potassium +536.1%
Contains less Sodium -83.7%
Contains more Zinc +429%
Contains more Copper +674.2%
Contains more Manganese +434.6%
Contains more Selenium +134%
Contains more Calcium +196.3%
Contains more Iron +34.2%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Magnesium +423.1%
Contains more Phosphorus +420.8%
Contains more Potassium +536.1%
Contains less Sodium -83.7%
Contains more Zinc +429%
Contains more Copper +674.2%
Contains more Manganese +434.6%
Contains more Selenium +134%
Contains more Calcium +196.3%
Contains more Iron +34.2%

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
6
:
4
Oatmeal
Oatmeal
Contains more Vitamin E +1028.6%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +126.2%
Contains more Vitamin B5 +236.9%
Contains more Vitamin K +800%
Contains more Vitamin A +4230%
Contains more Vitamin B2 +90.3%
Contains more Vitamin B6 +26.1%
Equal in Folate - 44
Spelt
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%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +1028.6%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +126.2%
Contains more Vitamin B5 +236.9%
Contains more Vitamin K +800%
Contains more Vitamin A +4230%
Contains more Vitamin B2 +90.3%
Contains more Vitamin B6 +26.1%
Equal in Folate - 44

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Oatmeal
Oatmeal
Contains more Protein +514.8%
Contains more Fats +78.7%
Contains more Carbs +501.5%
Contains more Other +214%
Contains more Water +662.5%
Spelt
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
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +514.8%
Contains more Fats +78.7%
Contains more Carbs +501.5%
Contains more Other +214%
Contains more Water +662.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Oatmeal
Oatmeal
Contains more Monounsaturated Fat +13.8%
Contains more Polyunsaturated fat +195.3%
Contains less Saturated Fat -44.3%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Monounsaturated Fat +13.8%
Contains more Polyunsaturated fat +195.3%
Contains less Saturated Fat -44.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
5
:
1
Oatmeal
Oatmeal
Contains more Starch +420%
Contains more Sucrose +103.4%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Spelt
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Oatmeal
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more Starch +420%
Contains more Sucrose +103.4%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Oatmeal Opinion
Net carbs 59.49g 9.97g Spelt
Protein 14.57g 2.37g Spelt
Fats 2.43g 1.36g Spelt
Carbs 70.19g 11.67g Spelt
Calories 338kcal 68kcal Spelt
Starch 53.92g 10.37g Spelt
Fructose 0.24g 0g Spelt
Sugar 6.82g 0.46g Oatmeal
Fiber 10.7g 1.7g Spelt
Calcium 27mg 80mg Oatmeal
Iron 4.44mg 5.96mg Oatmeal
Magnesium 136mg 26mg Spelt
Phosphorus 401mg 77mg Spelt
Potassium 388mg 61mg Spelt
Sodium 8mg 49mg Spelt
Zinc 3.28mg 0.62mg Spelt
Copper 0.511mg 0.066mg Spelt
Manganese 2.983mg 0.558mg Spelt
Selenium 11.7µg 5µg Spelt
Vitamin A 10IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.79mg 0.07mg Spelt
Vitamin B1 0.364mg 0.26mg Spelt
Vitamin B2 0.113mg 0.215mg Oatmeal
Vitamin B3 6.843mg 3.025mg Spelt
Vitamin B5 1.068mg 0.317mg Spelt
Vitamin B6 0.23mg 0.29mg Oatmeal
Folate 45µg 44µg Spelt
Vitamin K 3.6µg 0.4µg Spelt
Tryptophan 0.132mg 0.04mg Spelt
Threonine 0.443mg 0.083mg Spelt
Isoleucine 0.552mg 0.105mg Spelt
Leucine 1.07mg 0.2mg Spelt
Lysine 0.409mg 0.135mg Spelt
Methionine 0.258mg 0.04mg Spelt
Phenylalanine 0.737mg 0.13mg Spelt
Valine 0.681mg 0.151mg Spelt
Histidine 0.36mg 0.057mg Spelt
Trans Fat 0.003g Spelt
Saturated Fat 0.406g 0.226g Oatmeal
Monounsaturated Fat 0.445g 0.391g Spelt
Polyunsaturated fat 1.258g 0.426g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Oatmeal
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
27%
Oatmeal
Minerals Daily Need Coverage Score
119%
Spelt
45%
Oatmeal

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 41mg)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 6.36g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.18g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.