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  6. Glutinous rice vs. Spelt

Glutinous rice vs. Spelt — In-Depth Nutrition Comparison

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What are the main differences between Glutinous rice and Spelt?

  • Glutinous rice has less Manganese, Phosphorus, Iron, Copper, Vitamin B3, Fiber, Magnesium, Zinc, and Vitamin B1 than Spelt.
  • Spelt's daily need coverage for Manganese is 36% higher.

We used Rice, white, glutinous, unenriched, cooked and Spelt, cooked types in this comparison.

Infographic

Glutinous 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.
Glutinous rice
Glutinous rice
1
:
8
Spelt
Spelt
Contains more Selenium +40%
Contains more Calcium +400%
Contains more Iron +1092.9%
Contains more Magnesium +880%
Contains more Phosphorus +1775%
Contains more Potassium +1330%
Contains more Zinc +204.9%
Contains more Copper +338.8%
Contains more Manganese +316.4%
Equal in Sodium - 5
Glutinous rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 6% 4% 4% 1% 1% 12% 17% 35% 31%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Selenium +40%
Contains more Calcium +400%
Contains more Iron +1092.9%
Contains more Magnesium +880%
Contains more Phosphorus +1775%
Contains more Potassium +1330%
Contains more Zinc +204.9%
Contains more Copper +338.8%
Contains more Manganese +316.4%
Equal in Sodium - 5

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.
Glutinous rice
Glutinous rice
3
:
7
Spelt
Spelt
Contains more Vitamin A +∞%
Contains more Vitamin E +550%
Contains more Vitamin B1 +415%
Contains more Vitamin B2 +130.8%
Contains more Vitamin B3 +786.2%
Contains more Vitamin B6 +207.7%
Contains more Folate +1200%
Glutinous rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 6% 13% 6% 1% 0% 0%
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 A +∞%
Contains more Vitamin E +550%
Contains more Vitamin B1 +415%
Contains more Vitamin B2 +130.8%
Contains more Vitamin B3 +786.2%
Contains more Vitamin B6 +207.7%
Contains more Folate +1200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Glutinous rice
Glutinous rice
1
:
4
Spelt
Spelt
Contains more Water +15.1%
Contains more Protein +172.3%
Contains more Fats +347.4%
Contains more Carbs +25.4%
Contains more Other +828.6%
Glutinous rice
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 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 +15.1%
Contains more Protein +172.3%
Contains more Fats +347.4%
Contains more Carbs +25.4%
Contains more Other +828.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Glutinous rice Spelt Opinion
Net carbs 20.09g 22.54g Spelt
Protein 2.02g 5.5g Spelt
Fats 0.19g 0.85g Spelt
Carbs 21.09g 26.44g Spelt
Calories 97kcal 127kcal Spelt
Starch 19.57g Spelt
Sugar 0.05g Spelt
Fiber 1g 3.9g Spelt
Calcium 2mg 10mg Spelt
Iron 0.14mg 1.67mg Spelt
Magnesium 5mg 49mg Spelt
Phosphorus 8mg 150mg Spelt
Potassium 10mg 143mg Spelt
Sodium 5mg 5mg
Zinc 0.41mg 1.25mg Spelt
Copper 0.049mg 0.215mg Spelt
Manganese 0.262mg 1.091mg Spelt
Selenium 5.6µg 4µg Glutinous rice
Vitamin A 0IU 4IU Spelt
Vitamin E 0.04mg 0.26mg Spelt
Vitamin B1 0.02mg 0.103mg Spelt
Vitamin B2 0.013mg 0.03mg Spelt
Vitamin B3 0.29mg 2.57mg Spelt
Vitamin B5 0.215mg Glutinous rice
Vitamin B6 0.026mg 0.08mg Spelt
Folate 1µg 13µg Spelt
Tryptophan 0.023mg Glutinous rice
Threonine 0.072mg Glutinous rice
Isoleucine 0.087mg Glutinous rice
Leucine 0.167mg Glutinous rice
Lysine 0.073mg Glutinous rice
Methionine 0.047mg Glutinous rice
Phenylalanine 0.108mg Glutinous rice
Valine 0.123mg Glutinous rice
Histidine 0.047mg Glutinous rice
Saturated Fat 0.039g Spelt
Monounsaturated Fat 0.07g Glutinous rice
Polyunsaturated fat 0.069g Glutinous rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Glutinous 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
3%
Glutinous rice
10%
Spelt
Minerals Daily Need Coverage Score
11%
Glutinous rice
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.05g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 35)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.