Brown rice vs. Spelt — In-Depth Nutrition Comparison
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How are brown rice and spelt different?
- Brown rice is richer in vitamin B1, while spelt is higher in iron, copper, fiber, phosphorus, and manganese.
- Spelt covers your daily need for iron, 14% more than brown rice.
- Brown rice contains 2 times more vitamin B1 than spelt. Brown rice contains 0.178mg of vitamin B1, while spelt contains 0.103mg.
Rice, brown, long-grain, cooked and Spelt, cooked types were used in this article.
Infographic
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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.
| Contains less SodiumSodium | -20% |
| Contains more SeleniumSelenium | +45% |
| Contains more MagnesiumMagnesium | +25.6% |
| Contains more CalciumCalcium | +233.3% |
| Contains more PotassiumPotassium | +66.3% |
| Contains more IronIron | +198.2% |
| Contains more CopperCopper | +102.8% |
| Contains more ZincZinc | +76.1% |
| Contains more PhosphorusPhosphorus | +45.6% |
| Contains more ManganeseManganese | +12% |
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.
| Contains more Vitamin B1Vitamin B1 | +72.8% |
| Contains more Vitamin B2Vitamin B2 | +130% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +53.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +52.9% |
| Contains more FolateFolate | +44.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.56mg | 1.67mg | 14% |
| Copper | 0.106mg | 0.215mg | 12% |
| Fiber | 1.6g | 3.9g | 9% |
| Vitamin B5 | 0.38mg | 8% | |
| Phosphorus | 103mg | 150mg | 7% |
| Protein | 2.74g | 5.5g | 6% |
| Vitamin B1 | 0.178mg | 0.103mg | 6% |
| Manganese | 0.974mg | 1.091mg | 5% |
| Zinc | 0.71mg | 1.25mg | 5% |
| Selenium | 5.8µg | 4µg | 3% |
| Vitamin B2 | 0.069mg | 0.03mg | 3% |
| Vitamin B6 | 0.123mg | 0.08mg | 3% |
| Choline | 9.2mg | 2% | |
| Potassium | 86mg | 143mg | 2% |
| Starch | 24.79g | 19.57g | 2% |
| Magnesium | 39mg | 49mg | 2% |
| Polyunsaturated fat | 0.366g | 2% | |
| Calcium | 3mg | 10mg | 1% |
| Folate | 9µg | 13µg | 1% |
| Vitamin E | 0.17mg | 0.26mg | 1% |
| Saturated fat | 0.26g | 1% | |
| Monounsaturated fat | 0.369g | 1% | |
| Calories | 123kcal | 127kcal | 0% |
| Fats | 0.97g | 0.85g | 0% |
| Carbs | 25.58g | 26.44g | 0% |
| Net carbs | 23.98g | 22.54g | N/A |
| Sugar | 0.24g | N/A | |
| Sodium | 4mg | 5mg | 0% |
| Vitamin B3 | 2.561mg | 2.57mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.033mg | 0% | |
| Threonine | 0.095mg | 0% | |
| Isoleucine | 0.109mg | 0% | |
| Leucine | 0.214mg | 0% | |
| Lysine | 0.099mg | 0% | |
| Methionine | 0.058mg | 0% | |
| Phenylalanine | 0.133mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.066mg | 0% | |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
| Contains more FatsFats | +14.1% |
| Contains more ProteinProtein | +100.7% |
| Contains more OtherOther | +47.7% |
~equal in
Carbs
~26.44g
~equal in
Water
~66.56g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
19.57 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +26.7% |
| Contains more SucroseSucrose | +∞% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
