Spelt vs. Bran — In-Depth Nutrition Comparison
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A recap on the differences between spelt and bran
- Spelt has more copper, vitamin B3, iron, zinc, manganese, and fiber; however, bran is higher in selenium.
- Spelt covers your daily copper needs 17% more than bran.
- Bran contains 18 times less vitamin B3 than spelt. Spelt contains 2.57mg of vitamin B3, while bran contains 0.144mg.
Food varieties used in this article are Spelt, cooked and Oat bran, cooked.
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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 MagnesiumMagnesium | +22.5% |
| Contains more PotassiumPotassium | +55.4% |
| Contains more IronIron | +89.8% |
| Contains more CopperCopper | +225.8% |
| Contains more ZincZinc | +135.8% |
| Contains more PhosphorusPhosphorus | +26.1% |
| Contains more ManganeseManganese | +13.2% |
| Contains less SodiumSodium | -80% |
| Contains more SeleniumSelenium | +92.5% |
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 EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +1684.7% |
| Contains more Vitamin B6Vitamin B6 | +220% |
| Contains more FolateFolate | +116.7% |
| Contains more Vitamin B1Vitamin B1 | +55.3% |
| Contains more Vitamin B2Vitamin B2 | +13.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.215mg | 0.066mg | 17% |
| Vitamin B3 | 2.57mg | 0.144mg | 15% |
| Iron | 1.67mg | 0.88mg | 10% |
| Starch | 19.57g | 8% | |
| Selenium | 4µg | 7.7µg | 7% |
| Zinc | 1.25mg | 0.53mg | 7% |
| Manganese | 1.091mg | 0.964mg | 6% |
| Vitamin B1 | 0.103mg | 0.16mg | 5% |
| Carbs | 26.44g | 11.44g | 5% |
| Protein | 5.5g | 3.21g | 5% |
| Fiber | 3.9g | 2.6g | 5% |
| Vitamin B6 | 0.08mg | 0.025mg | 4% |
| Vitamin B5 | 0.217mg | 4% | |
| Calories | 127kcal | 40kcal | 4% |
| Phosphorus | 150mg | 119mg | 4% |
| Vitamin E | 0.26mg | 2% | |
| Potassium | 143mg | 92mg | 2% |
| Polyunsaturated fat | 0.339g | 2% | |
| Magnesium | 49mg | 40mg | 2% |
| Folate | 13µg | 6µg | 2% |
| Monounsaturated fat | 0.291g | 1% | |
| Saturated fat | 0.163g | 1% | |
| Fats | 0.85g | 0.86g | 0% |
| Net carbs | 22.54g | 8.84g | N/A |
| Calcium | 10mg | 10mg | 0% |
| Sodium | 5mg | 1mg | 0% |
| Vitamin B2 | 0.03mg | 0.034mg | 0% |
| Tryptophan | 0.057mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.235mg | 0% | |
| Lysine | 0.13mg | 0% | |
| Methionine | 0.057mg | 0% | |
| Phenylalanine | 0.155mg | 0% | |
| Valine | 0.165mg | 0% | |
| Histidine | 0.07mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +71.3% |
| Contains more CarbsCarbs | +131.1% |
| Contains more OtherOther | +32.7% |
| Contains more WaterWater | +26.2% |
~equal in
Fats
~0.86g
