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Rice vs. Spelt — In-Depth Nutrition Comparison

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What are the main differences between Rice and Spelt?

  • Rice is richer in Folate, and Selenium, yet Spelt is richer in Manganese, Copper, Phosphorus, Fiber, Magnesium, Zinc, Vitamin B3, and Iron.
  • Spelt's daily need coverage for Manganese is 27% higher.
  • Rice has 4 times more Folate than Spelt. Rice has 58µg of Folate, while Spelt has 13µg.

We used Rice, white, long-grain, regular, enriched, cooked and Spelt, cooked types in this comparison.

Infographic

Rice vs Spelt infographic
Infographic link

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.
Rice
2
:
7
Spelt
Contains less Sodium -80%
Contains more Selenium +87.5%
Contains more Iron +39.2%
Contains more Magnesium +308.3%
Contains more Phosphorus +248.8%
Contains more Potassium +308.6%
Contains more Zinc +155.1%
Contains more Copper +211.6%
Contains more Manganese +131.1%
Equal in Calcium - 10
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains less Sodium -80%
Contains more Selenium +87.5%
Contains more Iron +39.2%
Contains more Magnesium +308.3%
Contains more Phosphorus +248.8%
Contains more Potassium +308.6%
Contains more Zinc +155.1%
Contains more Copper +211.6%
Contains more Manganese +131.1%
Equal in Calcium - 10

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.
Rice
6
:
4
Spelt
Contains more Vitamin B1 +58.3%
Contains more Vitamin B6 +16.3%
Contains more Folate +346.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +550%
Contains more Vitamin B2 +130.8%
Contains more Vitamin B3 +74.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin B1 +58.3%
Contains more Vitamin B6 +16.3%
Contains more Folate +346.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +550%
Contains more Vitamin B2 +130.8%
Contains more Vitamin B3 +74.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
2
:
3
Spelt
Contains more Protein +104.5%
Contains more Fats +203.6%
Contains more Other +54.8%
Equal in Carbs - 26.44
Equal in Water - 66.56
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Protein +104.5%
Contains more Fats +203.6%
Contains more Other +54.8%
Equal in Carbs - 26.44
Equal in Water - 66.56

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice Spelt
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rice Spelt Opinion
Net carbs 27.77g 22.54g Rice
Protein 2.69g 5.5g Spelt
Fats 0.28g 0.85g Spelt
Carbs 28.17g 26.44g Rice
Calories 130kcal 127kcal Rice
Starch 19.57g Spelt
Sugar 0.05g Spelt
Fiber 0.4g 3.9g Spelt
Calcium 10mg 10mg
Iron 1.2mg 1.67mg Spelt
Magnesium 12mg 49mg Spelt
Phosphorus 43mg 150mg Spelt
Potassium 35mg 143mg Spelt
Sodium 1mg 5mg Rice
Zinc 0.49mg 1.25mg Spelt
Copper 0.069mg 0.215mg Spelt
Manganese 0.472mg 1.091mg Spelt
Selenium 7.5µg 4µg Rice
Vitamin A 0IU 4IU Spelt
Vitamin E 0.04mg 0.26mg Spelt
Vitamin B1 0.163mg 0.103mg Rice
Vitamin B2 0.013mg 0.03mg Spelt
Vitamin B3 1.476mg 2.57mg Spelt
Vitamin B5 0.39mg Rice
Vitamin B6 0.093mg 0.08mg Rice
Folate 58µg 13µg Rice
Tryptophan 0.031mg Rice
Threonine 0.096mg Rice
Isoleucine 0.116mg Rice
Leucine 0.222mg Rice
Lysine 0.097mg Rice
Methionine 0.063mg Rice
Phenylalanine 0.144mg Rice
Valine 0.164mg Rice
Histidine 0.063mg Rice
Saturated Fat 0.077g Spelt
Monounsaturated Fat 0.088g Rice
Polyunsaturated fat 0.076g Rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Rice
10%
Spelt
Minerals Daily Need Coverage Score
22%
Rice
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.05g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.077g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.