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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).

Infographic

Spelt vs Oatmeal 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.
Spelt
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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.
Spelt
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Oatmeal 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
Spelt
3
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
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 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
Spelt
1
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 StarchStarch +88.7%
Contains more SucroseSucrose +∞%
Contains more GalactoseGalactose +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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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/169746/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.