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Spelt vs Oatmeal - In-Depth Nutrition Comparison

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Summary of differences between Spelt and Oatmeal

  • Spelt has more Manganese, Copper, Phosphorus, Fiber, Magnesium, Zinc, Vitamin B3, and Vitamin B5, while Oatmeal has more Iron, and Vitamin A.
  • Spelt covers your daily need of Manganese 105% more than Oatmeal.
  • Spelt contains 8 times more Copper than Oatmeal. While Spelt contains 0.511mg of Copper, Oatmeal contains only 0.066mg.

These are the specific foods used in this comparison Spelt, uncooked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
Spelt
6
:
2
Oatmeal
Oatmeal
Contains more Potassium +536.1%
Contains more Magnesium +423.1%
Contains more Copper +674.2%
Contains more Zinc +429%
Contains more Phosphorus +420.8%
Contains less Sodium -83.7%
Contains more Iron +34.2%
Contains more Calcium +196.3%
Spelt
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Oatmeal
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Contains more Potassium +536.1%
Contains more Magnesium +423.1%
Contains more Copper +674.2%
Contains more Zinc +429%
Contains more Phosphorus +420.8%
Contains less Sodium -83.7%
Contains more Iron +34.2%
Contains more Calcium +196.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
Spelt
6
:
4
Oatmeal
Oatmeal
Contains more Vitamin E +1028.6%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +126.2%
Contains more Vitamin B5 +236.9%
Contains more Vitamin K +800%
Contains more Vitamin A +4230%
Contains more Vitamin B2 +90.3%
Contains more Vitamin B6 +26.1%
Equal in Folate - 44
Spelt
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Oatmeal
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Contains more Vitamin E +1028.6%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +126.2%
Contains more Vitamin B5 +236.9%
Contains more Vitamin K +800%
Contains more Vitamin A +4230%
Contains more Vitamin B2 +90.3%
Contains more Vitamin B6 +26.1%
Equal in Folate - 44

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Spelt
27
Oatmeal
Mineral Summary Score
92
Spelt
44
Oatmeal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Spelt
14%
Oatmeal
Carbohydrates
70%
Spelt
12%
Oatmeal
Fats
11%
Spelt
6%
Oatmeal

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spelt Oatmeal
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Oatmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 41mg)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 6.36g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.18g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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.

All nutrients comparison - raw data values

Nutrient Spelt Oatmeal Opinion
Calories 338 68 Spelt
Protein 14.57 2.37 Spelt
Fats 2.43 1.36 Spelt
Vitamin C 0 0
Carbs 70.19 11.67 Spelt
Cholesterol 0 0
Vitamin D 0 Oatmeal
Iron 4.44 5.96 Oatmeal
Calcium 27 80 Oatmeal
Potassium 388 61 Spelt
Magnesium 136 26 Spelt
Sugar 6.82 0.46 Oatmeal
Fiber 10.7 1.7 Spelt
Copper 0.511 0.066 Spelt
Zinc 3.28 0.62 Spelt
Starch 53.92 10.37 Spelt
Phosphorus 401 77 Spelt
Sodium 8 49 Spelt
Vitamin A 10 433 Oatmeal
Vitamin E 0.79 0.07 Spelt
Vitamin D 0 Oatmeal
Vitamin B1 0.364 0.26 Spelt
Vitamin B2 0.113 0.215 Oatmeal
Vitamin B3 6.843 3.025 Spelt
Vitamin B5 1.068 0.317 Spelt
Vitamin B6 0.23 0.29 Oatmeal
Vitamin B12 0 0
Vitamin K 3.6 0.4 Spelt
Folate 45 44 Spelt
Trans Fat 0.003 Spelt
Saturated Fat 0.406 0.226 Oatmeal
Monounsaturated Fat 0.445 0.391 Spelt
Polyunsaturated fat 1.258 0.426 Spelt
Tryptophan 0.132 0.04 Spelt
Threonine 0.443 0.083 Spelt
Isoleucine 0.552 0.105 Spelt
Leucine 1.07 0.2 Spelt
Lysine 0.409 0.135 Spelt
Methionine 0.258 0.04 Spelt
Phenylalanine 0.737 0.13 Spelt
Valine 0.681 0.151 Spelt
Histidine 0.36 0.057 Spelt
Fructose 0.24 0 Spelt

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.