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Rice vs Spelt - In-Depth Nutrition Comparison

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A recap on differences between Rice and Spelt

  • Rice has less Manganese, Phosphorus, Copper, Fiber, Iron, Vitamin B3, Magnesium, Zinc, Vitamin B1, and Vitamin B5.
  • Spelt covers your daily Manganese needs 109% more than Rice.

Food varieties used in this article are Rice, white, long-grain, regular, enriched, cooked and Spelt, uncooked.

Infographic

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
1
:
7
Spelt
Contains less Sodium -87.5%
Contains more Calcium +170%
Contains more Iron +270%
Contains more Magnesium +1033.3%
Contains more Phosphorus +832.6%
Contains more Potassium +1008.6%
Contains more Zinc +569.4%
Contains more Copper +640.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains less Sodium -87.5%
Contains more Calcium +170%
Contains more Iron +270%
Contains more Magnesium +1033.3%
Contains more Phosphorus +832.6%
Contains more Potassium +1008.6%
Contains more Zinc +569.4%
Contains more Copper +640.6%

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
Rice
2
:
8
Spelt
Contains more Folate +28.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +1875%
Contains more Vitamin B1 +123.3%
Contains more Vitamin B2 +769.2%
Contains more Vitamin B3 +363.6%
Contains more Vitamin B5 +173.8%
Contains more Vitamin B6 +147.3%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
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 Folate +28.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +1875%
Contains more Vitamin B1 +123.3%
Contains more Vitamin B2 +769.2%
Contains more Vitamin B3 +363.6%
Contains more Vitamin B5 +173.8%
Contains more Vitamin B6 +147.3%
Contains more Vitamin K +∞%

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.
Rice Spelt
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rice Spelt Opinion
Net carbs 27.77g 59.49g Spelt
Protein 2.69g 14.57g Spelt
Fats 0.28g 2.43g Spelt
Carbs 28.17g 70.19g Spelt
Calories 130kcal 338kcal Spelt
Starch g 53.92g Spelt
Fructose g 0.24g Spelt
Sugar 0.05g 6.82g Rice
Fiber 0.4g 10.7g Spelt
Calcium 10mg 27mg Spelt
Iron 1.2mg 4.44mg Spelt
Magnesium 12mg 136mg Spelt
Phosphorus 43mg 401mg Spelt
Potassium 35mg 388mg Spelt
Sodium 1mg 8mg Rice
Zinc 0.49mg 3.28mg Spelt
Copper 0.069mg 0.511mg Spelt
Vitamin A 0IU 10IU Spelt
Vitamin E 0.04mg 0.79mg Spelt
Vitamin D 0IU IU Rice
Vitamin D 0µg µg Rice
Vitamin C 0mg 0mg
Vitamin B1 0.163mg 0.364mg Spelt
Vitamin B2 0.013mg 0.113mg Spelt
Vitamin B3 1.476mg 6.843mg Spelt
Vitamin B5 0.39mg 1.068mg Spelt
Vitamin B6 0.093mg 0.23mg Spelt
Folate 58µg 45µg Rice
Vitamin B12 0µg 0µg
Vitamin K 0µg 3.6µg Spelt
Tryptophan 0.031mg 0.132mg Spelt
Threonine 0.096mg 0.443mg Spelt
Isoleucine 0.116mg 0.552mg Spelt
Leucine 0.222mg 1.07mg Spelt
Lysine 0.097mg 0.409mg Spelt
Methionine 0.063mg 0.258mg Spelt
Phenylalanine 0.144mg 0.737mg Spelt
Valine 0.164mg 0.681mg Spelt
Histidine 0.063mg 0.36mg Spelt
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.077g 0.406g Rice
Monounsaturated Fat 0.088g 0.445g Spelt
Polyunsaturated fat 0.076g 1.258g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
13
Rice
35
Spelt
Mineral Summary Score
14
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%
Rice
87%
Spelt
Carbohydrates
28%
Rice
70%
Spelt
Fats
1%
Rice
11%
Spelt

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 6.77g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.329g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 3)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.