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  6. Wild rice vs. Spelt

Wild rice vs. Spelt — In-Depth Nutrition Comparison

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Significant differences between Wild rice and Spelt

  • The amount of Manganese, Iron, Copper, Phosphorus, Fiber, Vitamin B3, and Selenium in Spelt is higher than in Wild rice.
  • Spelt covers your daily Manganese needs 35% more than Wild rice.

Specific food types used in this comparison are Wild rice, cooked and Spelt, cooked.

Infographic

Wild rice 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
Wild rice
2
:
8
Spelt
Spelt
Contains less Sodium -40%
Contains more Calcium +233.3%
Contains more Iron +178.3%
Contains more Magnesium +53.1%
Contains more Phosphorus +82.9%
Contains more Potassium +41.6%
Contains more Copper +77.7%
Contains more Manganese +286.9%
Contains more Selenium +400%
Equal in Zinc - 1.25
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains less Sodium -40%
Contains more Calcium +233.3%
Contains more Iron +178.3%
Contains more Magnesium +53.1%
Contains more Phosphorus +82.9%
Contains more Potassium +41.6%
Contains more Copper +77.7%
Contains more Manganese +286.9%
Contains more Selenium +400%
Equal in Zinc - 1.25

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
Wild rice
6
:
4
Spelt
Spelt
Contains more Vitamin B2 +190%
Contains more Vitamin B6 +68.8%
Contains more Folate +100%
Contains more Vitamin A +33.3%
Contains more Vitamin B1 +98.1%
Contains more Vitamin B3 +99.7%
Equal in Vitamin E - 0.26
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
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% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin B2 +190%
Contains more Vitamin B6 +68.8%
Contains more Folate +100%
Contains more Vitamin A +33.3%
Contains more Vitamin B1 +98.1%
Contains more Vitamin B3 +99.7%
Equal in Vitamin E - 0.26

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
1
:
4
Spelt
Spelt
Contains more Water +11.1%
Contains more Protein +37.8%
Contains more Fats +150%
Contains more Carbs +23.9%
Contains more Other +62.5%
Equal in Water - 66.56
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Water +11.1%
Contains more Protein +37.8%
Contains more Fats +150%
Contains more Carbs +23.9%
Contains more Other +62.5%
Equal in Water - 66.56

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Wild rice
Wild rice
3
:
1
Spelt
Spelt
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Wild rice
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Spelt
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%

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 Spelt
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice Spelt Opinion
Net carbs 19.54g 22.54g Spelt
Protein 3.99g 5.5g Spelt
Fats 0.34g 0.85g Spelt
Carbs 21.34g 26.44g Spelt
Calories 101kcal 127kcal Spelt
Starch 19.57g Spelt
Fructose 0.2g Wild rice
Sugar 0.73g Spelt
Fiber 1.8g 3.9g Spelt
Calcium 3mg 10mg Spelt
Iron 0.6mg 1.67mg Spelt
Magnesium 32mg 49mg Spelt
Phosphorus 82mg 150mg Spelt
Potassium 101mg 143mg Spelt
Sodium 3mg 5mg Wild rice
Zinc 1.34mg 1.25mg Wild rice
Copper 0.121mg 0.215mg Spelt
Manganese 0.282mg 1.091mg Spelt
Selenium 0.8µg 4µg Spelt
Vitamin A 3IU 4IU Spelt
Vitamin E 0.24mg 0.26mg Spelt
Vitamin B1 0.052mg 0.103mg Spelt
Vitamin B2 0.087mg 0.03mg Wild rice
Vitamin B3 1.287mg 2.57mg Spelt
Vitamin B5 0.154mg Wild rice
Vitamin B6 0.135mg 0.08mg Wild rice
Folate 26µg 13µg Wild rice
Vitamin K 0.5µg Wild rice
Tryptophan 0.049mg Wild rice
Threonine 0.127mg Wild rice
Isoleucine 0.167mg Wild rice
Leucine 0.276mg Wild rice
Lysine 0.17mg Wild rice
Methionine 0.119mg Wild rice
Phenylalanine 0.195mg Wild rice
Valine 0.232mg Wild rice
Histidine 0.104mg Wild rice
Saturated Fat 0.049g Spelt
Monounsaturated Fat 0.05g Wild rice
Polyunsaturated fat 0.213g Wild rice

Which food is preferable for your diet?

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

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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%
Wild rice
10%
Spelt
Minerals Daily Need Coverage Score
21%
Wild rice
45%
Spelt

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.73g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.049g)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
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 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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.