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Spelt vs. Oats — In-Depth Nutrition Comparison

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How are spelt and oats different?

  • Oats have more manganese, vitamin B1, phosphorus, copper, iron, magnesium, protein, fiber, zinc, and carbs than spelt.
  • Daily need coverage for manganese for oats is 166% higher.

Spelt, cooked and Oats are the varieties used in this article.

Infographic

Spelt vs Oats infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Spelt
Spelt
1
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%
Oats
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +261.2%
Contains more CalciumCalcium +440%
Contains more PotassiumPotassium +200%
Contains more IronIron +182.6%
Contains more CopperCopper +191.2%
Contains more ZincZinc +217.6%
Contains more PhosphorusPhosphorus +248.7%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +350.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Spelt
Spelt
2
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% 5.2% 26% 6.9% 48% 0% 18% 0% 0% 9.8%
Oats
Oats
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% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +167.4%
Contains more Vitamin B1Vitamin B1 +640.8%
Contains more Vitamin B2Vitamin B2 +363.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +48.8%
Contains more FolateFolate +330.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Spelt Oats DV% diff.
Manganese 1.091mg 4.916mg 166%
Vitamin B1 0.103mg 0.763mg 55%
Phosphorus 150mg 523mg 53%
Copper 0.215mg 0.626mg 46%
Iron 1.67mg 4.72mg 38%
Magnesium 49mg 177mg 30%
Fiber 3.9g 10.6g 27%
Vitamin B5 1.349mg 27%
Zinc 1.25mg 3.97mg 25%
Protein 5.5g 16.89g 23%
Polyunsaturated fat 2.535g 17%
Calories 127kcal 389kcal 13%
Carbs 26.44g 66.27g 13%
Folate 13µg 56µg 11%
Vitamin B3 2.57mg 0.961mg 10%
Fats 0.85g 6.9g 9%
Potassium 143mg 429mg 8%
Starch 19.57g 8%
Vitamin B2 0.03mg 0.139mg 8%
Selenium 4µg 7%
Saturated fat 1.217g 6%
Monounsaturated fat 2.178g 5%
Calcium 10mg 54mg 4%
Vitamin B6 0.08mg 0.119mg 3%
Vitamin E 0.26mg 2%
Protein per 100 calories 4.3g 4.3g N/A
Calories per 10 g protein 231kcal 230kcal N/A
Weight per 100 calories 79g 26g N/A
Unsaturated / Saturated Fat ratio 3.9 N/A
Net carbs 22.54g 55.67g N/A
Sodium 5mg 2mg 0%
Tryptophan 0.234mg 0%
Threonine 0.575mg 0%
Isoleucine 0.694mg 0%
Leucine 1.284mg 0%
Lysine 0.701mg 0%
Methionine 0.312mg 0%
Phenylalanine 0.895mg 0%
Valine 0.937mg 0%
Histidine 0.405mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
1
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Oats
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +709.7%
Contains more ProteinProtein +207.1%
Contains more FatsFats +711.8%
Contains more CarbsCarbs +150.6%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.