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  6. Wild rice raw vs. Spelt

Wild rice raw vs. Spelt — In-Depth Nutrition Comparison

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How are Wild rice raw and Spelt different?

  • Wild rice raw is richer in Zinc, Folate, Vitamin B6, Vitamin B2, and Magnesium, while Spelt is higher in Manganese, Iron, Vitamin B1, Fiber, and Selenium.
  • Spelt covers your daily need of Manganese 72% more than Wild rice raw.
  • Wild rice raw contains 2 times more Vitamin B2 than Spelt. Wild rice raw contains 0.262mg of Vitamin B2, while Spelt contains 0.113mg.

Wild rice, raw and Spelt, uncooked types were used in this article.

Infographic

Wild rice raw 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.
Wild rice raw
Wild rice raw
6
:
4
Spelt
Spelt
Contains more Magnesium +30.1%
Contains more Potassium +10.1%
Contains less Sodium -12.5%
Contains more Zinc +81.7%
Contains more Calcium +28.6%
Contains more Iron +126.5%
Contains more Manganese +124.5%
Contains more Selenium +317.9%
Equal in Phosphorus - 401
Equal in Potassium - 388
Equal in Copper - 0.511
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Magnesium +30.1%
Contains more Potassium +10.1%
Contains less Sodium -12.5%
Contains more Zinc +81.7%
Contains more Calcium +28.6%
Contains more Iron +126.5%
Contains more Manganese +124.5%
Contains more Selenium +317.9%
Equal in Phosphorus - 401
Equal in Potassium - 388
Equal in Copper - 0.511

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.
Wild rice raw
Wild rice raw
7
:
3
Spelt
Spelt
Contains more Vitamin A +90%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B6 +70%
Contains more Folate +111.1%
Contains more Vitamin B1 +216.5%
Contains more Vitamin K +89.5%
Equal in Vitamin E - 0.79
Equal in Vitamin B3 - 6.843
Equal in Vitamin B5 - 1.068
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin A +90%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B6 +70%
Contains more Folate +111.1%
Contains more Vitamin B1 +216.5%
Contains more Vitamin K +89.5%
Equal in Vitamin E - 0.79
Equal in Vitamin B3 - 6.843
Equal in Vitamin B5 - 1.068

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
3
Spelt
Spelt
Contains more Fats +125%
Contains more Water +42%
Contains more Other +17%
Equal in Protein - 14.57
Equal in Carbs - 70.19
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Fats +125%
Contains more Water +42%
Contains more Other +17%
Equal in Protein - 14.57
Equal in Carbs - 70.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
1
:
2
Spelt
Spelt
Contains less Saturated Fat -61.6%
Contains more Monounsaturated Fat +179.9%
Contains more Polyunsaturated fat +86.1%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -61.6%
Contains more Monounsaturated Fat +179.9%
Contains more Polyunsaturated fat +86.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
1
:
4
Spelt
Spelt
Contains more Sucrose +13.6%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Wild rice raw
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Spelt
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more Sucrose +13.6%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Spelt Opinion
Net carbs 68.7g 59.49g Wild rice raw
Protein 14.73g 14.57g Wild rice raw
Fats 1.08g 2.43g Spelt
Carbs 74.9g 70.19g Wild rice raw
Calories 357kcal 338kcal Wild rice raw
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 2.5g 6.82g Wild rice raw
Fiber 6.2g 10.7g Spelt
Calcium 21mg 27mg Spelt
Iron 1.96mg 4.44mg Spelt
Magnesium 177mg 136mg Wild rice raw
Phosphorus 433mg 401mg Wild rice raw
Potassium 427mg 388mg Wild rice raw
Sodium 7mg 8mg Wild rice raw
Zinc 5.96mg 3.28mg Wild rice raw
Copper 0.524mg 0.511mg Wild rice raw
Manganese 1.329mg 2.983mg Spelt
Selenium 2.8µg 11.7µg Spelt
Vitamin A 19IU 10IU Wild rice raw
Vitamin A RAE 1µg 0µg Wild rice raw
Vitamin E 0.82mg 0.79mg Wild rice raw
Vitamin B1 0.115mg 0.364mg Spelt
Vitamin B2 0.262mg 0.113mg Wild rice raw
Vitamin B3 6.733mg 6.843mg Spelt
Vitamin B5 1.074mg 1.068mg Wild rice raw
Vitamin B6 0.391mg 0.23mg Wild rice raw
Folate 95µg 45µg Wild rice raw
Vitamin K 1.9µg 3.6µg Spelt
Tryptophan 0.179mg 0.132mg Wild rice raw
Threonine 0.469mg 0.443mg Wild rice raw
Isoleucine 0.618mg 0.552mg Wild rice raw
Leucine 1.018mg 1.07mg Spelt
Lysine 0.629mg 0.409mg Wild rice raw
Methionine 0.438mg 0.258mg Wild rice raw
Phenylalanine 0.721mg 0.737mg Spelt
Valine 0.858mg 0.681mg Wild rice raw
Histidine 0.384mg 0.36mg Wild rice raw
Saturated Fat 0.156g 0.406g Wild rice raw
Monounsaturated Fat 0.159g 0.445g Spelt
Polyunsaturated fat 0.676g 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Wild rice raw
35%
Spelt
Minerals Daily Need Coverage Score
96%
Wild rice raw
119%
Spelt

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 4.32g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.25g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
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 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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.