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  6. Rice vs. Spelt

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rice
Rice
1
:
9
Spelt
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%
Contains more Manganese +532%
Contains more Selenium +56%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
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%
Contains more Manganese +532%
Contains more Selenium +56%

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.
Rice
Rice
2
:
8
Spelt
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 +∞%
Rice
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%
Spelt
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
:
4
Spelt
Spelt
Contains more Water +521.1%
Contains more Protein +441.6%
Contains more Fats +767.9%
Contains more Carbs +149.2%
Contains more Other +326.2%
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Water +521.1%
Contains more Protein +441.6%
Contains more Fats +767.9%
Contains more Carbs +149.2%
Contains more Other +326.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
:
2
Spelt
Spelt
Contains less Saturated Fat -81%
Contains more Monounsaturated Fat +405.7%
Contains more Polyunsaturated fat +1555.3%
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -81%
Contains more Monounsaturated Fat +405.7%
Contains more Polyunsaturated fat +1555.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 53.92g Spelt
Fructose 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
Manganese 0.472mg 2.983mg Spelt
Selenium 7.5µg 11.7µg Spelt
Vitamin A 0IU 10IU Spelt
Vitamin E 0.04mg 0.79mg Spelt
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 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
Saturated Fat 0.077g 0.406g Rice
Monounsaturated Fat 0.088g 0.445g Spelt
Polyunsaturated fat 0.076g 1.258g Spelt
Omega-3 - ALA 0.065g 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

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
13%
Rice
35%
Spelt
Minerals Daily Need Coverage Score
22%
Rice
119%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.