Spelt vs. Oat — In-Depth Nutrition Comparison
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How are Spelt and Oat different?
- Spelt is richer in Vitamin B3, and Vitamin B6, while Oat is higher in Manganese, Vitamin B1, Phosphorus, Copper, Magnesium, Zinc, and Vitamin B5.
- Oat covers your daily need of Manganese 84% more than Spelt.
- Spelt contains 7 times more Vitamin B3 than Oat. Spelt contains 6.843mg of Vitamin B3, while Oat contains 0.961mg.
- Spelt is lower in Saturated Fat.
Spelt, uncooked and Oats 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
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Calcium
+100%
Contains
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Magnesium
+30.1%
Contains
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Phosphorus
+30.4%
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Potassium
+10.6%
Contains
less
Sodium
-75%
Contains
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Zinc
+21%
Contains
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Copper
+22.5%
Contains
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Manganese
+64.8%
Equal in Iron - 4.72
Contains
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Calcium
+100%
Contains
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Magnesium
+30.1%
Contains
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Phosphorus
+30.4%
Contains
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Potassium
+10.6%
Contains
less
Sodium
-75%
Contains
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Zinc
+21%
Contains
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Copper
+22.5%
Contains
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Manganese
+64.8%
Equal in Iron - 4.72
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
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Vitamin A
+∞%
Contains
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Vitamin B3
+612.1%
Contains
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Vitamin B6
+93.3%
Contains
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Vitamin B1
+109.6%
Contains
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Vitamin B2
+23%
Contains
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Vitamin B5
+26.3%
Contains
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Folate
+24.4%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B3
+612.1%
Contains
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Vitamin B6
+93.3%
Contains
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Vitamin B1
+109.6%
Contains
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Vitamin B2
+23%
Contains
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Vitamin B5
+26.3%
Contains
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Folate
+24.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+34.1%
Contains
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Protein
+15.9%
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Fats
+184%
Equal in Carbs - 66.27
Equal in Other - 1.72
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Water
+34.1%
Contains
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Protein
+15.9%
Contains
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Fats
+184%
Equal in Carbs - 66.27
Equal in Other - 1.72
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-66.6%
Contains
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Monounsaturated Fat
+389.4%
Contains
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Polyunsaturated fat
+101.5%
Contains
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Saturated Fat
-66.6%
Contains
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Monounsaturated Fat
+389.4%
Contains
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Polyunsaturated fat
+101.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 59.49g | 55.67g |
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| Protein | 14.57g | 16.89g |
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| Fats | 2.43g | 6.9g |
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| Carbs | 70.19g | 66.27g |
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| Calories | 338kcal | 389kcal |
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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 | 10.6g |
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| Calcium | 27mg | 54mg |
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| Iron | 4.44mg | 4.72mg |
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| Magnesium | 136mg | 177mg |
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| Phosphorus | 401mg | 523mg |
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| Potassium | 388mg | 429mg |
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| Sodium | 8mg | 2mg |
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| Zinc | 3.28mg | 3.97mg |
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| Copper | 0.511mg | 0.626mg |
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| Manganese | 2.983mg | 4.916mg |
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| Selenium | 11.7µg |
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| Vitamin A | 10IU | 0IU |
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| Vitamin E | 0.79mg |
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| Vitamin B1 | 0.364mg | 0.763mg |
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| Vitamin B2 | 0.113mg | 0.139mg |
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| Vitamin B3 | 6.843mg | 0.961mg |
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| Vitamin B5 | 1.068mg | 1.349mg |
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| Vitamin B6 | 0.23mg | 0.119mg |
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| Folate | 45µg | 56µg |
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| Vitamin K | 3.6µg |
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| Tryptophan | 0.132mg | 0.234mg |
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| Threonine | 0.443mg | 0.575mg |
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| Isoleucine | 0.552mg | 0.694mg |
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| Leucine | 1.07mg | 1.284mg |
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| Lysine | 0.409mg | 0.701mg |
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| Methionine | 0.258mg | 0.312mg |
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| Phenylalanine | 0.737mg | 0.895mg |
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| Valine | 0.681mg | 0.937mg |
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| Histidine | 0.36mg | 0.405mg |
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| Saturated Fat | 0.406g | 1.217g |
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| Monounsaturated Fat | 0.445g | 2.178g |
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| Polyunsaturated fat | 1.258g | 2.535g |
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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 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%
33%
Minerals Daily Need Coverage Score
119%
154%
Comparison summary
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.811g)
Which food is cheaper?
Spelt is cheaper (difference - $0.6)
Which food is lower in Sugar?
Oat is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Oat contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Oat is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Oat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.