foodstruct logo
Find food by nutritional value | Diet analysis

Spelt vs Wild rice - In-Depth Nutrition Comparison

Compare

Comparison summary

Which food contains less Sugars?
Wild rice
Wild rice contains less Sugars (difference - 4.32g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.25g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Wild rice
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Spelt Wild 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
23
Wild rice
Mineral Summary Score
60
Spelt
67
Wild 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
2
:
Contains more Iron +126.5%
Contains more Calcium +28.6%
Contains more Potassium +10.1%
Contains more Magnesium +30.1%
Contains more Zinc +81.7%
Contains less Sodium -12.5%
Equal in Copper - 0.524
Equal in Phosphorus - 433
Contains more Iron +126.5%
Contains more Calcium +28.6%
Contains more Potassium +10.1%
Contains more Magnesium +30.1%
Contains more Zinc +81.7%
Contains less Sodium -12.5%
Equal in Copper - 0.524
Equal in Phosphorus - 433

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
3
:
Contains more Vitamin B1 +216.5%
Contains more Vitamin K +89.5%
Contains more Vitamin A +90%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B6 +70%
Equal in Vitamin E - 0.82
Equal in Vitamin B3 - 6.733
Equal in Vitamin B5 - 1.074
Contains more Vitamin B1 +216.5%
Contains more Vitamin K +89.5%
Contains more Vitamin A +90%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B6 +70%
Equal in Vitamin E - 0.82
Equal in Vitamin B3 - 6.733
Equal in Vitamin B5 - 1.074

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
88%
Wild rice
Carbohydrates
70%
Spelt
75%
Wild rice
Fats
11%
Spelt
5%
Wild rice

People also compare

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 Wild rice Opinion
Calories 338 357 Wild rice
Protein 14.57 14.73 Wild rice
Fats 2.43 1.08 Spelt
Vitamin C 0 0
Carbs 70.19 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 Wild rice
Iron 4.44 1.96 Spelt
Calcium 27 21 Spelt
Potassium 388 427 Wild rice
Magnesium 136 177 Wild rice
Sugars 6.82 2.5 Spelt
Fiber 10.7 6.2 Spelt
Copper 0.511 0.524 Wild rice
Zinc 3.28 5.96 Wild rice
Starch 53.92 Spelt
Phosphorus 401 433 Wild rice
Sodium 8 7 Wild rice
Vitamin A 10 19 Wild rice
Vitamin E 0.79 0.82 Wild rice
Vitamin D 0 Wild rice
Vitamin B1 0.364 0.115 Spelt
Vitamin B2 0.113 0.262 Wild rice
Vitamin B3 6.843 6.733 Spelt
Vitamin B5 1.068 1.074 Wild rice
Vitamin B6 0.23 0.391 Wild rice
Vitamin B12 0 0
Vitamin K 3.6 1.9 Spelt
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.406 0.156 Wild rice
Monounsaturated Fat 0.445 0.159 Spelt
Polyunsaturated fat 1.258 0.676 Spelt
Tryptophan 0.132 0.179 Wild rice
Threonine 0.443 0.469 Wild rice
Isoleucine 0.552 0.618 Wild rice
Leucine 1.07 1.018 Spelt
Lysine 0.409 0.629 Wild rice
Methionine 0.258 0.438 Wild rice
Phenylalanine 0.737 0.721 Spelt
Valine 0.681 0.858 Wild rice
Histidine 0.36 0.384 Wild rice
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.