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Wild rice vs Spelt - In-Depth Nutrition Comparison

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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.
Wild rice Spelt
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
Wild rice Spelt
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
23
Wild rice
24
Spelt
Mineral Summary Score
67
Wild rice
60
Spelt

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
:
2
Spelt
Contains more Potassium +10.1%
Contains more Magnesium +30.1%
Contains more Zinc +81.7%
Contains less Sodium -12.5%
Contains more Iron +126.5%
Contains more Calcium +28.6%
Equal in Potassium - 388
Equal in Copper - 0.511
Equal in Phosphorus - 401
Contains more Potassium +10.1%
Contains more Magnesium +30.1%
Contains more Zinc +81.7%
Contains less Sodium -12.5%
Contains more Iron +126.5%
Contains more Calcium +28.6%
Equal in Potassium - 388
Equal in Copper - 0.511
Equal in Phosphorus - 401

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
:
3
Spelt
Contains more Vitamin A +90%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B6 +70%
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
Contains more Vitamin A +90%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B6 +70%
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

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
88%
Wild rice
87%
Spelt
Carbohydrates
75%
Wild rice
70%
Spelt
Fats
5%
Wild rice
11%
Spelt

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