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  6. Spelt vs. Oatmeal

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, vitamin B5, and selenium, while oatmeal has more iron.
  • Spelt covers your daily need for 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.
  • Spelt has a lower glycemic index. The glycemic index of spelt is 63, while the glycemic index of oatmeal is 79.

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).

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
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
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 +423.1%
Contains more PotassiumPotassium +536.1%
Contains more CopperCopper +674.2%
Contains more ZincZinc +429%
Contains more PhosphorusPhosphorus +420.8%
Contains less SodiumSodium -83.7%
Contains more ManganeseManganese +434.6%
Contains more SeleniumSelenium +134%
Contains more CalciumCalcium +196.3%
Contains more IronIron +34.2%

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
Spelt
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Contains more Vitamin EVitamin E +1028.6%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B3Vitamin B3 +126.2%
Contains more Vitamin B5Vitamin B5 +236.9%
Contains more Vitamin KVitamin K +800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +90.3%
Contains more Vitamin B6Vitamin B6 +26.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~44µg

All nutrients comparison - raw data values

Nutrient Spelt Oatmeal DV% diff.
Manganese 2.983mg 0.558mg 105%
Copper 0.511mg 0.066mg 49%
Phosphorus 401mg 77mg 46%
Fiber 10.7g 1.7g 36%
Magnesium 136mg 26mg 26%
Protein 14.57g 2.37g 24%
Zinc 3.28mg 0.62mg 24%
Vitamin B3 6.843mg 3.025mg 24%
Carbs 70.19g 11.67g 20%
Iron 4.44mg 5.96mg 19%
Starch 53.92g 10.37g 18%
Vitamin B5 1.068mg 0.317mg 15%
Calories 338kcal 68kcal 14%
Vitamin A 0µg 130µg 14%
Selenium 11.7µg 5µg 12%
Potassium 388mg 61mg 10%
Vitamin B1 0.364mg 0.26mg 9%
Vitamin B2 0.113mg 0.215mg 8%
Polyunsaturated fat 1.258g 0.426g 6%
Calcium 27mg 80mg 5%
Vitamin E 0.79mg 0.07mg 5%
Vitamin B6 0.23mg 0.29mg 5%
Vitamin K 3.6µg 0.4µg 3%
Fats 2.43g 1.36g 2%
Sodium 8mg 49mg 2%
Choline 4.7mg 1%
Saturated fat 0.406g 0.226g 1%
Protein per 100 calories 4.3g 3.5g N/A
Calories per 10 g protein 232kcal 287kcal N/A
Weight per 100 calories 30g 147g N/A
Unsaturated / Saturated Fat ratio 4.2 3.6 N/A
Net carbs 59.49g 9.97g N/A
Sugar 6.82g 0.46g N/A
Folate 45µg 44µg 0%
Trans fat 0.003g N/A
Monounsaturated fat 0.445g 0.391g 0%
Tryptophan 0.132mg 0.04mg 0%
Threonine 0.443mg 0.083mg 0%
Isoleucine 0.552mg 0.105mg 0%
Leucine 1.07mg 0.2mg 0%
Lysine 0.409mg 0.135mg 0%
Methionine 0.258mg 0.04mg 0%
Phenylalanine 0.737mg 0.13mg 0%
Valine 0.681mg 0.151mg 0%
Histidine 0.36mg 0.057mg 0%
Fructose 0.24g 0g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 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 +514.8%
Contains more FatsFats +78.7%
Contains more CarbsCarbs +501.5%
Contains more OtherOther +214%
Contains more WaterWater +662.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +13.8%
Contains more Poly. FatPolyunsaturated fat +195.3%
Contains less Sat. FatSaturated fat -44.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
5
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 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 +420%
Contains more SucroseSucrose +103.4%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

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/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.