Oat bran vs Spelt: Which Is Healthier?

Oat bran and spelt belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare oat bran and spelt and help you learn more about their similarities and differences.

Oat bran

Oat bran, a by-product of oat milling, is derived from the outer layer of the oat grain (Avena sativa).

It is a good source of dietary fibers, especially beta-glucan, vitamins, minerals, and antioxidant compounds that help to lower cholesterol, aid in digestion, and improve heart health.

Oat bran also contains a significant amount of minerals like iron, zinc, magnesium, and manganese, as well as B-vitamins like niacin, thiamin, and vitamins E and K.

It is often used as an ingredient in breakfast cereals, granolas, breads, and other baked goods, and also can be used as a thickener for soups, stews, and sauces.

Oat bran is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin E.

Spelt

Spelt (Triticum spelta) is an ancient type of wheat that is believed to have originated in the Near East.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.

Spelt is commonly used in baking, particularly in traditional dishes such as bread and pasta. It has a nutty and slightly sweet flavor and can be used as a substitute for wheat flour in most recipes. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Spelt is considered a functional food, as it has been shown to have a positive impact on health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.

Spelt is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.

Oat bran vs Spelt Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing oat bran vs spelt.

This comparison will start by comparing the caloric value of oat bran and spelt and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Oat bran vs Spelt Calories

Most calories in grains come from carbs.

Comparing oat bran vs spelt for weight loss, oat bran is slightly lower in calories, with 246 calories per 100 grams, compared to 338 calories per 100 grams of spelt.

However, both oat bran and spelt can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Oat bran vs Spelt Protein

Grains and most grain products, including oat bran and spelt, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Oat bran offers around 16% more protein than spelt.

Oat bran has 17.3 grams of protein per 100 grams, while spelt has 14.6 grams of protein per 100 grams.

Oat bran vs Spelt Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in oat bran and spelt.

The total amount of carbohydrates is around 6% higher in spelt than in oat bran. It has 70.2 grams per 100 grams, compared to 66.2 grams in oat bran.

There’s less sugar in oat bran than in spelt, 78% precisely.

That said, 100 grams of oat bran contains 1.5 grams of sugar, while the same amount of spelt contains 6.8 grams.

Lastly, let’s take a look at the dietary fiber in oat bran and spelt.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 15.4 grams of fiber per 100 grams, oat bran is a better source of fiber than spelt which oat bran offers 10.7 grams per 100 gram portion.

Oat bran vs Spelt Fats

Like most other grains, oat bran and spelt are low in fat.

Fats in oat bran and spelt are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in oat bran and spelt:

• Oat bran: 7 grams per 100 grams
• Spelt: 2.4 per 100 grams

Speaking of saturated fats, spelt is 69% lower in saturated fats.

Spelt and oat bran contain 0.4 grams and 1.3 grams of saturated fat per 100 grams, respectively.

Oat bran vs Spelt Vitamins Content

This section will discuss the vitamin content of oat bran and spelt.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Oat bran has a higher amount of vitamin A, vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin K.

However, spelt has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin E.

Oat bran and spelt contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins oat bran and spelt contain side by side, so you can easily compare them.

Oat bran vs Spelt Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the oat bran and spelt comparison focuses on their mineral content.

Oat bran is a better source of copper, sodium, and zinc than spelt.

On the other hand, spelt is a higher amount of calcium, iron, magnesium, manganese, phosphorus, potassium, and selenium.

Oat bran and spelt contain the same amount of fluoride.

Check out the table below to learn how oat bran and spelt compare when it comes to mineral content.

The Final Word

This article highlighted the similarities and differences between oat bran and spelt.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.