Spelt vs. Bran — In-Depth Nutrition Comparison
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A recap on 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% |
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
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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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
9%
6%
Minerals Daily Need Coverage Score
45%
33%
Comparison summary
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 0.163g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Bran is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.