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Brown rice vs Spelt - In-Depth Nutrition Comparison

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What are the differences between Brown rice and Spelt?

  • Spelt is richer than Brown rice in Manganese, Iron, Copper, Phosphorus, Fiber, Vitamin B3, Zinc, Magnesium, Vitamin B1, and Vitamin B5.
  • Spelt's daily need coverage for Manganese is 87% more.

We used Rice, brown, long-grain, cooked and Spelt, uncooked types in this article.

Infographic

Brown rice vs Spelt 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -50%
Contains more Calcium +800%
Contains more Iron +692.9%
Contains more Magnesium +248.7%
Contains more Phosphorus +289.3%
Contains more Potassium +351.2%
Contains more Zinc +362%
Contains more Copper +382.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains less Sodium -50%
Contains more Calcium +800%
Contains more Iron +692.9%
Contains more Magnesium +248.7%
Contains more Phosphorus +289.3%
Contains more Potassium +351.2%
Contains more Zinc +362%
Contains more Copper +382.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
9
Spelt
Contains more Vitamin A +∞%
Contains more Vitamin E +364.7%
Contains more Vitamin B1 +104.5%
Contains more Vitamin B2 +63.8%
Contains more Vitamin B3 +167.2%
Contains more Vitamin B5 +181.1%
Contains more Vitamin B6 +87%
Contains more Folate +400%
Contains more Vitamin K +1700%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin A +∞%
Contains more Vitamin E +364.7%
Contains more Vitamin B1 +104.5%
Contains more Vitamin B2 +63.8%
Contains more Vitamin B3 +167.2%
Contains more Vitamin B5 +181.1%
Contains more Vitamin B6 +87%
Contains more Folate +400%
Contains more Vitamin K +1700%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brown rice Spelt
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brown rice Spelt Opinion
Net carbs 23.98g 59.49g Spelt
Protein 2.74g 14.57g Spelt
Fats 0.97g 2.43g Spelt
Carbs 25.58g 70.19g Spelt
Calories 123kcal 338kcal Spelt
Starch 24.79g 53.92g Spelt
Fructose 0g 0.24g Spelt
Sugar 0.24g 6.82g Brown rice
Fiber 1.6g 10.7g Spelt
Calcium 3mg 27mg Spelt
Iron 0.56mg 4.44mg Spelt
Magnesium 39mg 136mg Spelt
Phosphorus 103mg 401mg Spelt
Potassium 86mg 388mg Spelt
Sodium 4mg 8mg Brown rice
Zinc 0.71mg 3.28mg Spelt
Copper 0.106mg 0.511mg Spelt
Vitamin A 0IU 10IU Spelt
Vitamin E 0.17mg 0.79mg Spelt
Vitamin D 0IU IU Brown rice
Vitamin D 0µg µg Brown rice
Vitamin C 0mg 0mg
Vitamin B1 0.178mg 0.364mg Spelt
Vitamin B2 0.069mg 0.113mg Spelt
Vitamin B3 2.561mg 6.843mg Spelt
Vitamin B5 0.38mg 1.068mg Spelt
Vitamin B6 0.123mg 0.23mg Spelt
Folate 9µg 45µg Spelt
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 3.6µg Spelt
Tryptophan 0.033mg 0.132mg Spelt
Threonine 0.095mg 0.443mg Spelt
Isoleucine 0.109mg 0.552mg Spelt
Leucine 0.214mg 1.07mg Spelt
Lysine 0.099mg 0.409mg Spelt
Methionine 0.058mg 0.258mg Spelt
Phenylalanine 0.133mg 0.737mg Spelt
Valine 0.151mg 0.681mg Spelt
Histidine 0.066mg 0.36mg Spelt
Cholesterol 0mg 0mg
Trans Fat 0g g Spelt
Saturated Fat 0.26g 0.406g Brown rice
Monounsaturated Fat 0.369g 0.445g Spelt
Polyunsaturated fat 0.366g 1.258g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Brown rice
35
Spelt
Mineral Summary Score
20
Brown rice
92
Spelt

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Brown rice
87%
Spelt
Carbohydrates
26%
Brown rice
70%
Spelt
Fats
4%
Brown rice
11%
Spelt

Comparison summary

Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 3)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2)
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 is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 6.58g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.146g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.