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  6. Glutinous rice vs. Spelt

Glutinous rice vs. Spelt — In-Depth Nutrition Comparison

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A recap on differences between glutinous rice and spelt

  • Glutinous rice has less manganese, phosphorus, iron, copper, vitamin B3, fiber, magnesium, vitamin B1, zinc, and vitamin B5.
  • Spelt covers your daily manganese needs 118% more than glutinous rice.
  • The glycemic index of glutinous rice is higher.

Food varieties used in this article are Rice, white, glutinous, unenriched, cooked and Spelt, uncooked.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Spelt
Spelt
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains less SodiumSodium -37.5%
Contains more MagnesiumMagnesium +2620%
Contains more CalciumCalcium +1250%
Contains more PotassiumPotassium +3780%
Contains more IronIron +3071.4%
Contains more CopperCopper +942.9%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +4912.5%
Contains more ManganeseManganese +1038.5%
Contains more SeleniumSelenium +108.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Spelt
Spelt
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +1875%
Contains more Vitamin B1Vitamin B1 +1720%
Contains more Vitamin B2Vitamin B2 +769.2%
Contains more Vitamin B3Vitamin B3 +2259.7%
Contains more Vitamin B5Vitamin B5 +396.7%
Contains more Vitamin B6Vitamin B6 +784.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4400%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Glutinous rice Spelt DV% diff.
Manganese 0.262mg 2.983mg 118%
Phosphorus 8mg 401mg 56%
Iron 0.14mg 4.44mg 54%
Copper 0.049mg 0.511mg 51%
Vitamin B3 0.29mg 6.843mg 41%
Fiber 1g 10.7g 39%
Magnesium 5mg 136mg 31%
Vitamin B1 0.02mg 0.364mg 29%
Zinc 0.41mg 3.28mg 26%
Protein 2.02g 14.57g 25%
Starch 53.92g 22%
Vitamin B5 0.215mg 1.068mg 17%
Carbs 21.09g 70.19g 16%
Vitamin B6 0.026mg 0.23mg 16%
Calories 97kcal 338kcal 12%
Potassium 10mg 388mg 11%
Folate 1µg 45µg 11%
Selenium 5.6µg 11.7µg 11%
Polyunsaturated fat 0.069g 1.258g 8%
Vitamin B2 0.013mg 0.113mg 8%
Vitamin E 0.04mg 0.79mg 5%
Calcium 2mg 27mg 3%
Vitamin K 0µg 3.6µg 3%
Fats 0.19g 2.43g 3%
Saturated fat 0.039g 0.406g 2%
Monounsaturated fat 0.07g 0.445g 1%
Net carbs 20.09g 59.49g N/A
Sugar 0.05g 6.82g N/A
Sodium 5mg 8mg 0%
Choline 2.1mg 0%
Tryptophan 0.023mg 0.132mg 0%
Threonine 0.072mg 0.443mg 0%
Isoleucine 0.087mg 0.552mg 0%
Leucine 0.167mg 1.07mg 0%
Lysine 0.073mg 0.409mg 0%
Methionine 0.047mg 0.258mg 0%
Phenylalanine 0.108mg 0.737mg 0%
Valine 0.123mg 0.681mg 0%
Histidine 0.047mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Spelt
Spelt
4
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 WaterWater +595.4%
Contains more ProteinProtein +621.3%
Contains more FatsFats +1178.9%
Contains more CarbsCarbs +232.8%
Contains more OtherOther +2457.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -90.4%
Contains more Mono. FatMonounsaturated fat +535.7%
Contains more Poly. FatPolyunsaturated fat +1723.2%

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/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.