Spelt vs. Oats — In-Depth Nutrition Comparison

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How are spelt and oats different?

Spelt is higher in vitamin B3; however, oats are richer in manganese, vitamin B1, phosphorus, copper, iron, magnesium, fiber, zinc, and folate.
Daily need coverage for manganese for oats is 166% higher.
Spelt contains 3 times more vitamin B3 than oats. While spelt contains 2.57mg of vitamin B3, oats contain only 0.961mg.

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

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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

Oats

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

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

Oats

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 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			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%