Oats vs Spelt: How To Choose?
Oats 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 oats and spelt and help you learn more about their similarities and differences.
Oats (Avena sativa) is a type of cereal grain grown for their edible seeds, also known as groats.
They are a good source of dietary fibers, particularly beta-glucan, which has been linked to various health benefits such as reducing cholesterol levels and improving digestion. They also provide a good source of vitamins, minerals, and antioxidants such as vitamin E, zinc, iron, and manganese.
Oats are a staple ingredient in many breakfast foods such as oatmeal, granola, and muesli. They can also be used as an ingredient in baking, added to smoothies, and used as breading for meat and fish dishes. Oat flour, made from ground oats, can also be a gluten-free alternative in baking.
Oats are also considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet.
Oats is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).
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.
Oats 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 oats vs spelt.
This comparison will start by comparing the caloric value of oats and spelt and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||389 kcal||338 kcal|
|Carbs||66.3 g||70.2 g|
|Sugar||0 g||6.82 g|
|Fiber||10.6 g||10.7 g|
|Protein||16.9 g||14.6 g|
|Fat||6.9 g||2.43 g|
|Saturated Fat||1.22 g||0.406 g|
Oats vs Spelt Calories
Most calories in grains come from carbs.
Comparing spelt vs oats for weight loss, spelt is slightly lower in calories, with 338 calories per 100 grams, compared to 389 calories per 100 grams of oats.
However, both oats 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.
Oats vs Spelt Protein
Grains and most grain products, including oats 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.
Oats offers around 14% more protein than spelt.
Oats has 16.9 grams of protein per 100 grams, while spelt has 14.6 grams of protein per 100 grams.
Oats 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 oats and spelt.
The total amount of carbohydrates is around 6% higher in spelt than in oats. It has 70.2 grams per 100 grams, compared to 66.3 grams in oats.
There’s less sugar in oats than in spelt, 100% precisely.
That said, 100 grams of oats contains 0 grams of sugar, while the same amount of spelt contains 6.8 grams.
Lastly, let’s take a look at the dietary fiber in oats and spelt.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 10.7 grams of fiber per 100 grams, spelt is a better source of fiber than oats which offers 10.6 grams per 100 gram portion.
Oats vs Spelt Fats
Like most other grains, oats and spelt are low in fat.
Fats in oats and spelt are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in oats and spelt:
- Oats: 6.9 grams per 100 grams
- Spelt: 2.4 per 100 grams
Speaking of saturated fats, spelt is 67% lower in saturated fats.
Spelt and oats contain 0.4 grams and 1.2 grams of saturated fat per 100 grams, respectively.
Oats vs Spelt Vitamins Content
This section will discuss the vitamin content of oats and spelt.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Oats has a higher amount of vitamin A, vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.
However, spelt has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), and vitamin B9 (Folate).
Oats and spelt contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins oats and spelt contain side by side, so you can easily compare them.
|Vitamin A||0||10 IU|
|Vitamin B1 (Thiamine)||0.763 mg||0.364 mg|
|Vitamin B2 (Riboflavin)||0.139 mg||0.113 mg|
|Vitamin B3 (Niacin)||0.961 mg||6.84 mg|
|Vitamin B5 (Pantothenic acid)||1.35 mg||1.07 mg|
|Vitamin B6 (Pyroxidine)||0.119 mg||0.23 mg|
|Vitamin B9 (Folate)||56 µg||45 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.05 mg||0.79 mg|
|Vitamin K||0.9 µg||3.6 µg|
Oats 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 oats and spelt comparison focuses on their mineral content.
Oats is a better source of selenium, and sodium than spelt.
On the other hand, spelt is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.
Oats and spelt contain the same amount of fluoride.
Check out the table below to learn how oats and spelt compare when it comes to mineral content.
|Calcium||54 mg||27 mg|
|Copper||0.626 mg||0.511 mg|
|Iron||4.72 mg||4.44 mg|
|Magnesium||177 mg||136 mg|
|Manganese||4.92 mg||2.98 mg|
|Phosphorus||523 mg||401 mg|
|Potassium||429 mg||388 mg|
|Selenium||2.7 µg||11.7 µg|
|Sodium||2 mg||8 mg|
|Zinc||3.97 mg||3.28 mg|
The Final Word
This article highlighted the similarities and differences between oats 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.
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.
- 9 Mistakes Even Seasoned Plant-Based Individuals Make
- Sunflower Seeds vs Broad (Fava) Beans: Which Is Healthier?
- Sunflower Seeds vs White Beans: Difference & Similarities
- Sunflower Seeds vs Pinto Beans: How Are They Different?
- Sunflower Seeds vs Kidney Beans: What’s The Difference?
- Sunflower Seeds vs Chickpea Flour: Which Is Better?