Spelt vs. Rice — In-Depth Nutrition Comparison
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What are the main differences between Spelt and Rice?
- Spelt is richer in Manganese, Copper, Phosphorus, Fiber, Magnesium, Zinc, Vitamin B3, and Iron, yet Rice is richer in Folate, and Selenium.
- Spelt's daily need coverage for Manganese is 27% higher.
- Spelt has 10 times more Fiber than Rice. Spelt has 3.9g of Fiber, while Rice has 0.4g.
We used Spelt, cooked and Rice, white, long-grain, regular, enriched, cooked types in this comparison.
Infographic
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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.
Contains
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Iron
+39.2%
Contains
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Magnesium
+308.3%
Contains
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Phosphorus
+248.8%
Contains
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Potassium
+308.6%
Contains
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Zinc
+155.1%
Contains
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Copper
+211.6%
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Manganese
+131.1%
Contains
less
Sodium
-80%
Contains
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Selenium
+87.5%
Equal in Calcium - 10
Contains
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Iron
+39.2%
Contains
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Magnesium
+308.3%
Contains
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Phosphorus
+248.8%
Contains
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Potassium
+308.6%
Contains
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Zinc
+155.1%
Contains
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Copper
+211.6%
Contains
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Manganese
+131.1%
Contains
less
Sodium
-80%
Contains
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Selenium
+87.5%
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.
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Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+550%
Contains
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Vitamin B2
+130.8%
Contains
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Vitamin B3
+74.1%
Contains
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Vitamin B1
+58.3%
Contains
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Vitamin B6
+16.3%
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Folate
+346.2%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+550%
Contains
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Vitamin B2
+130.8%
Contains
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Vitamin B3
+74.1%
Contains
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Vitamin B1
+58.3%
Contains
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Vitamin B6
+16.3%
Contains
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Folate
+346.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+104.5%
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Fats
+203.6%
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Other
+54.8%
Equal in Carbs - 28.17
Equal in Water - 68.44
Contains
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Protein
+104.5%
Contains
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Fats
+203.6%
Contains
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Other
+54.8%
Equal in Carbs - 28.17
Equal in Water - 68.44
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 22.54g | 27.77g |
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| Protein | 5.5g | 2.69g |
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| Fats | 0.85g | 0.28g |
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| Carbs | 26.44g | 28.17g |
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| Calories | 127kcal | 130kcal |
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| Starch | 19.57g |
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| Sugar | 0.05g |
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| Fiber | 3.9g | 0.4g |
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| Calcium | 10mg | 10mg | |
| Iron | 1.67mg | 1.2mg |
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| Magnesium | 49mg | 12mg |
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| Phosphorus | 150mg | 43mg |
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| Potassium | 143mg | 35mg |
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| Sodium | 5mg | 1mg |
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| Zinc | 1.25mg | 0.49mg |
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| Copper | 0.215mg | 0.069mg |
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| Manganese | 1.091mg | 0.472mg |
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| Selenium | 4µg | 7.5µg |
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| Vitamin A | 4IU | 0IU |
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| Vitamin E | 0.26mg | 0.04mg |
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| Vitamin B1 | 0.103mg | 0.163mg |
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| Vitamin B2 | 0.03mg | 0.013mg |
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| Vitamin B3 | 2.57mg | 1.476mg |
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| Vitamin B5 | 0.39mg |
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| Vitamin B6 | 0.08mg | 0.093mg |
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| Folate | 13µg | 58µg |
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| Tryptophan | 0.031mg |
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| Threonine | 0.096mg |
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| Isoleucine | 0.116mg |
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| Leucine | 0.222mg |
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| Lysine | 0.097mg |
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| Methionine | 0.063mg |
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| Phenylalanine | 0.144mg |
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| Valine | 0.164mg |
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| Histidine | 0.063mg |
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| Saturated Fat | 0.077g |
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| Monounsaturated Fat | 0.088g |
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| Polyunsaturated fat | 0.076g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
10%
13%
Minerals Daily Need Coverage Score
45%
22%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0.05g)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.077g)
Which food is cheaper?
Spelt is cheaper (difference - $1)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food contains less Sodium?
Rice contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
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.