Rice vs. Spelt — In-Depth Nutrition Comparison
Compare
What are the main differences between rice and spelt?
- Rice is richer in folate and selenium, yet spelt is richer in manganese, copper, phosphorus, fiber, magnesium, zinc, vitamin B3, and iron.
- Spelt's daily need coverage for manganese is 27% higher.
- Rice has 4 times more Folate than spelt. Rice has 58µg of Folate, while spelt has 13µg.
We used Rice, white, long-grain, regular, enriched, cooked and Spelt, cooked types in this comparison.
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 SodiumSodium | -80% |
| Contains more SeleniumSelenium | +87.5% |
| Contains more MagnesiumMagnesium | +308.3% |
| Contains more PotassiumPotassium | +308.6% |
| Contains more IronIron | +39.2% |
| Contains more CopperCopper | +211.6% |
| Contains more ZincZinc | +155.1% |
| Contains more PhosphorusPhosphorus | +248.8% |
| Contains more ManganeseManganese | +131.1% |
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 | +58.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +16.3% |
| Contains more FolateFolate | +346.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +550% |
| Contains more Vitamin B2Vitamin B2 | +130.8% |
| Contains more Vitamin B3Vitamin B3 | +74.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +104.5% |
| Contains more FatsFats | +203.6% |
| Contains more OtherOther | +54.8% |
~equal in
Carbs
~26.44g
~equal in
Water
~66.56g
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 price |
|
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 130kcal | 127kcal |
|
| Protein | 2.69g | 5.5g |
|
| Fats | 0.28g | 0.85g |
|
| Net carbs | 27.77g | 22.54g |
|
| Carbs | 28.17g | 26.44g |
|
| Magnesium | 12mg | 49mg |
|
| Calcium | 10mg | 10mg | |
| Potassium | 35mg | 143mg |
|
| Iron | 1.2mg | 1.67mg |
|
| Sugar | 0.05g |
|
|
| Fiber | 0.4g | 3.9g |
|
| Copper | 0.069mg | 0.215mg |
|
| Zinc | 0.49mg | 1.25mg |
|
| Starch | 19.57g |
|
|
| Phosphorus | 43mg | 150mg |
|
| Sodium | 1mg | 5mg |
|
| Vitamin A | 0IU | 4IU |
|
| Vitamin E | 0.04mg | 0.26mg |
|
| Manganese | 0.472mg | 1.091mg |
|
| Selenium | 7.5µg | 4µg |
|
| Vitamin B1 | 0.163mg | 0.103mg |
|
| Vitamin B2 | 0.013mg | 0.03mg |
|
| Vitamin B3 | 1.476mg | 2.57mg |
|
| Vitamin B5 | 0.39mg |
|
|
| Vitamin B6 | 0.093mg | 0.08mg |
|
| Folate | 58µg | 13µg |
|
| Choline | 2.1mg |
|
|
| Saturated Fat | 0.077g |
|
|
| Monounsaturated Fat | 0.088g |
|
|
| Polyunsaturated fat | 0.076g |
|
|
| Tryptophan | 0.031mg |
|
|
| Threonine | 0.096mg |
|
|
| Isoleucine | 0.116mg |
|
|
| Leucine | 0.222mg |
|
|
| Lysine | 0.097mg |
|
|
| Methionine | 0.063mg |
|
|
| Phenylalanine | 0.144mg |
|
|
| Valine | 0.164mg |
|
|
| Histidine | 0.063mg |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs 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
12%
9%
Minerals Daily Need Coverage Score
22%
45%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0.05g)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.077g)
Which food is cheaper?
Spelt is cheaper (difference - $1)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food contains less Sodium?
Rice contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Rice is lower in glycemic index (difference - 3)
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.