Brown rice vs. Spelt — In-Depth Nutrition Comparison
Compare
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 of 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
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.
Contains
less
Sodium
-20%
Contains
more
Selenium
+45%
Contains
more
Calcium
+233.3%
Contains
more
Iron
+198.2%
Contains
more
Magnesium
+25.6%
Contains
more
Phosphorus
+45.6%
Contains
more
Potassium
+66.3%
Contains
more
Zinc
+76.1%
Contains
more
Copper
+102.8%
Contains
more
Manganese
+12%
Contains
less
Sodium
-20%
Contains
more
Selenium
+45%
Contains
more
Calcium
+233.3%
Contains
more
Iron
+198.2%
Contains
more
Magnesium
+25.6%
Contains
more
Phosphorus
+45.6%
Contains
more
Potassium
+66.3%
Contains
more
Zinc
+76.1%
Contains
more
Copper
+102.8%
Contains
more
Manganese
+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 B1
+72.8%
Contains
more
Vitamin B2
+130%
Contains
more
Vitamin B6
+53.8%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin E
+52.9%
Contains
more
Folate
+44.4%
Equal in Vitamin B3 - 2.57
Contains
more
Vitamin B1
+72.8%
Contains
more
Vitamin B2
+130%
Contains
more
Vitamin B6
+53.8%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin E
+52.9%
Contains
more
Folate
+44.4%
Equal in Vitamin B3 - 2.57
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Fats
+14.1%
Contains
more
Protein
+100.7%
Contains
more
Other
+47.7%
Equal in Carbs - 26.44
Equal in Water - 66.56
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
Fats
+14.1%
Contains
more
Protein
+100.7%
Contains
more
Other
+47.7%
Equal in Carbs - 26.44
Equal in Water - 66.56
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
more
Starch
+26.7%
Contains
more
Sucrose
+∞%
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
Starch
+26.7%
Contains
more
Sucrose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 23.98g | 22.54g |
|
| Protein | 2.74g | 5.5g |
|
| Fats | 0.97g | 0.85g |
|
| Carbs | 25.58g | 26.44g |
|
| Calories | 123kcal | 127kcal |
|
| Starch | 24.79g | 19.57g |
|
| Sugar | 0.24g |
|
|
| Fiber | 1.6g | 3.9g |
|
| Calcium | 3mg | 10mg |
|
| Iron | 0.56mg | 1.67mg |
|
| Magnesium | 39mg | 49mg |
|
| Phosphorus | 103mg | 150mg |
|
| Potassium | 86mg | 143mg |
|
| Sodium | 4mg | 5mg |
|
| Zinc | 0.71mg | 1.25mg |
|
| Copper | 0.106mg | 0.215mg |
|
| Manganese | 0.974mg | 1.091mg |
|
| Selenium | 5.8µg | 4µg |
|
| Vitamin A | 0IU | 4IU |
|
| Vitamin E | 0.17mg | 0.26mg |
|
| Vitamin B1 | 0.178mg | 0.103mg |
|
| Vitamin B2 | 0.069mg | 0.03mg |
|
| Vitamin B3 | 2.561mg | 2.57mg |
|
| Vitamin B5 | 0.38mg |
|
|
| Vitamin B6 | 0.123mg | 0.08mg |
|
| Folate | 9µg | 13µg |
|
| Vitamin K | 0.2µg |
|
|
| Tryptophan | 0.033mg |
|
|
| Threonine | 0.095mg |
|
|
| Isoleucine | 0.109mg |
|
|
| Leucine | 0.214mg |
|
|
| Lysine | 0.099mg |
|
|
| Methionine | 0.058mg |
|
|
| Phenylalanine | 0.133mg |
|
|
| Valine | 0.151mg |
|
|
| Histidine | 0.066mg |
|
|
| Saturated Fat | 0.26g |
|
|
| Monounsaturated Fat | 0.369g |
|
|
| Polyunsaturated fat | 0.366g |
|
|
| Omega-6 - Linoleic acid | 0.355g |
|
|
| Omega-3 - ALA | 0.011g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
14%
10%
Minerals Daily Need Coverage Score
32%
45%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.26g)
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 3)
Which food is cheaper?
Spelt is cheaper (difference - $2)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.