Spelt vs. Oatmeal — In-Depth Nutrition Comparison
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The main differences between spelt and oatmeal
- Spelt has more manganese, copper, phosphorus, and fiber; however, oatmeal has more iron, vitamin B6, vitamin B2, vitamin B1, vitamin A, and folate.
- Daily need coverage for iron for oatmeal is 54% higher.
- Oatmeal has 3 times less copper than spelt. Spelt has 0.215mg of copper, while oatmeal has 0.066mg.
- Oatmeal has a higher glycemic index than spelt.
Food types used in this article are Spelt, cooked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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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 | +88.5% |
| Contains more PotassiumPotassium | +134.4% |
| Contains more CopperCopper | +225.8% |
| Contains more ZincZinc | +101.6% |
| Contains more PhosphorusPhosphorus | +94.8% |
| Contains less SodiumSodium | -89.8% |
| Contains more ManganeseManganese | +95.5% |
| Contains more CalciumCalcium | +700% |
| Contains more IronIron | +256.9% |
| Contains more SeleniumSelenium | +25% |
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 | +271.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +152.4% |
| Contains more Vitamin B2Vitamin B2 | +616.7% |
| Contains more Vitamin B3Vitamin B3 | +17.7% |
| Contains more Vitamin B6Vitamin B6 | +262.5% |
| Contains more FolateFolate | +238.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.67mg | 5.96mg | 54% |
| Manganese | 1.091mg | 0.558mg | 23% |
| Copper | 0.215mg | 0.066mg | 17% |
| Vitamin B6 | 0.08mg | 0.29mg | 16% |
| Vitamin B2 | 0.03mg | 0.215mg | 14% |
| Vitamin A | 0µg | 130µg | 14% |
| Vitamin B1 | 0.103mg | 0.26mg | 13% |
| Phosphorus | 150mg | 77mg | 10% |
| Fiber | 3.9g | 1.7g | 9% |
| Folate | 13µg | 44µg | 8% |
| Calcium | 10mg | 80mg | 7% |
| Protein | 5.5g | 2.37g | 6% |
| Zinc | 1.25mg | 0.62mg | 6% |
| Vitamin B5 | 0.317mg | 6% | |
| Magnesium | 49mg | 26mg | 5% |
| Carbs | 26.44g | 11.67g | 5% |
| Starch | 19.57g | 10.37g | 4% |
| Vitamin B3 | 2.57mg | 3.025mg | 3% |
| Polyunsaturated fat | 0.426g | 3% | |
| Calories | 127kcal | 68kcal | 3% |
| Selenium | 4µg | 5µg | 2% |
| Sodium | 5mg | 49mg | 2% |
| Potassium | 143mg | 61mg | 2% |
| Choline | 4.7mg | 1% | |
| Fats | 0.85g | 1.36g | 1% |
| Vitamin E | 0.26mg | 0.07mg | 1% |
| Saturated fat | 0.226g | 1% | |
| Monounsaturated fat | 0.391g | 1% | |
| Net carbs | 22.54g | 9.97g | N/A |
| Sugar | 0.46g | N/A | |
| Vitamin K | 0.4µg | 0% | |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +132.1% |
| Contains more CarbsCarbs | +126.6% |
| Contains more OtherOther | +14% |
| Contains more FatsFats | +60% |
| Contains more WaterWater | +26.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +88.7% |
| Contains more SucroseSucrose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Glucose
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~equal in
Fructose
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~equal in
Lactose
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~equal in
Maltose
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