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Spelt vs Brown rice - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food contains less Sugars?
Brown rice
Brown rice contains less Sugars (difference - 6.58g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.146g)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 11)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spelt Brown rice
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Spelt Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
24
Spelt
10
Brown rice
Mineral Summary Score
60
Spelt
14
Brown rice

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
7
:
Contains more Iron +692.9%
Contains more Calcium +800%
Contains more Potassium +351.2%
Contains more Magnesium +248.7%
Contains more Copper +382.1%
Contains more Zinc +362%
Contains more Phosphorus +289.3%
Contains less Sodium -50%
Contains more Iron +692.9%
Contains more Calcium +800%
Contains more Potassium +351.2%
Contains more Magnesium +248.7%
Contains more Copper +382.1%
Contains more Zinc +362%
Contains more Phosphorus +289.3%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
8
:
Contains more Vitamin A +∞%
Contains more Vitamin E +364.7%
Contains more Vitamin B1 +104.5%
Contains more Vitamin B2 +63.8%
Contains more Vitamin B3 +167.2%
Contains more Vitamin B5 +181.1%
Contains more Vitamin B6 +87%
Contains more Vitamin K +1700%
Contains more Vitamin A +∞%
Contains more Vitamin E +364.7%
Contains more Vitamin B1 +104.5%
Contains more Vitamin B2 +63.8%
Contains more Vitamin B3 +167.2%
Contains more Vitamin B5 +181.1%
Contains more Vitamin B6 +87%
Contains more Vitamin K +1700%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
87%
Spelt
16%
Brown rice
Carbohydrates
70%
Spelt
26%
Brown rice
Fats
11%
Spelt
4%
Brown rice

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Spelt Brown rice Opinion
Calories 338 123 Spelt
Protein 14.57 2.74 Spelt
Fats 2.43 0.97 Spelt
Vitamin C 0 0
Carbs 70.19 25.58 Spelt
Cholesterol 0 0
Vitamin D 0 Brown rice
Iron 4.44 0.56 Spelt
Calcium 27 3 Spelt
Potassium 388 86 Spelt
Magnesium 136 39 Spelt
Sugars 6.82 0.24 Spelt
Fiber 10.7 1.6 Spelt
Copper 0.511 0.106 Spelt
Zinc 3.28 0.71 Spelt
Starch 53.92 24.79 Spelt
Phosphorus 401 103 Spelt
Sodium 8 4 Brown rice
Vitamin A 10 0 Spelt
Vitamin E 0.79 0.17 Spelt
Vitamin D 0 Brown rice
Vitamin B1 0.364 0.178 Spelt
Vitamin B2 0.113 0.069 Spelt
Vitamin B3 6.843 2.561 Spelt
Vitamin B5 1.068 0.38 Spelt
Vitamin B6 0.23 0.123 Spelt
Vitamin B12 0 0
Vitamin K 3.6 0.2 Spelt
Folic acid (B9) 0 0
Trans Fat 0 Spelt
Saturated Fat 0.406 0.26 Brown rice
Monounsaturated Fat 0.445 0.369 Spelt
Polyunsaturated fat 1.258 0.366 Spelt
Tryptophan 0.132 0.033 Spelt
Threonine 0.443 0.095 Spelt
Isoleucine 0.552 0.109 Spelt
Leucine 1.07 0.214 Spelt
Lysine 0.409 0.099 Spelt
Methionine 0.258 0.058 Spelt
Phenylalanine 0.737 0.133 Spelt
Valine 0.681 0.151 Spelt
Histidine 0.36 0.066 Spelt
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.