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Rice vs. Spelt — In-Depth Nutrition Comparison

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A recap on the 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Spelt
Spelt
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains less SodiumSodium -87.5%
Contains more MagnesiumMagnesium +1033.3%
Contains more CalciumCalcium +170%
Contains more PotassiumPotassium +1008.6%
Contains more IronIron +270%
Contains more CopperCopper +640.6%
Contains more ZincZinc +569.4%
Contains more PhosphorusPhosphorus +832.6%
Contains more ManganeseManganese +532%
Contains more SeleniumSelenium +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
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Spelt
Spelt
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Contains more FolateFolate +28.9%
Contains more Vitamin EVitamin E +1875%
Contains more Vitamin B1Vitamin B1 +123.3%
Contains more Vitamin B2Vitamin B2 +769.2%
Contains more Vitamin B3Vitamin B3 +363.6%
Contains more Vitamin B5Vitamin B5 +173.8%
Contains more Vitamin B6Vitamin B6 +147.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Spelt DV% diff.
Manganese 0.472mg 2.983mg 109%
Phosphorus 43mg 401mg 51%
Copper 0.069mg 0.511mg 49%
Iron 1.2mg 4.44mg 41%
Fiber 0.4g 10.7g 41%
Vitamin B3 1.476mg 6.843mg 34%
Magnesium 12mg 136mg 30%
Zinc 0.49mg 3.28mg 25%
Protein 2.69g 14.57g 24%
Starch 53.92g 22%
Vitamin B1 0.163mg 0.364mg 17%
Carbs 28.17g 70.19g 14%
Vitamin B5 0.39mg 1.068mg 14%
Vitamin B6 0.093mg 0.23mg 11%
Calories 130kcal 338kcal 10%
Potassium 35mg 388mg 10%
Selenium 7.5µg 11.7µg 8%
Vitamin B2 0.013mg 0.113mg 8%
Polyunsaturated fat 0.076g 1.258g 8%
Vitamin E 0.04mg 0.79mg 5%
Fats 0.28g 2.43g 3%
Vitamin K 0µg 3.6µg 3%
Folate 58µg 45µg 3%
Calcium 10mg 27mg 2%
Saturated fat 0.077g 0.406g 1%
Monounsaturated fat 0.088g 0.445g 1%
Protein per 100 calories 2.1g 4.3g N/A
Calories per 10 g protein 483kcal 232kcal N/A
Weight per 100 calories 77g 30g N/A
Unsaturated / Saturated Fat ratio 2.1 4.2 N/A
Net carbs 27.77g 59.49g N/A
Sugar 0.05g 6.82g N/A
Sodium 1mg 8mg 0%
Choline 2.1mg 0%
Tryptophan 0.031mg 0.132mg 0%
Threonine 0.096mg 0.443mg 0%
Isoleucine 0.116mg 0.552mg 0%
Leucine 0.222mg 1.07mg 0%
Lysine 0.097mg 0.409mg 0%
Methionine 0.063mg 0.258mg 0%
Phenylalanine 0.144mg 0.737mg 0%
Valine 0.164mg 0.681mg 0%
Histidine 0.063mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Spelt
Spelt
4
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 WaterWater +521.1%
Contains more ProteinProtein +441.6%
Contains more FatsFats +767.9%
Contains more CarbsCarbs +149.2%
Contains more OtherOther +326.2%

Fat Type Comparison

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

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.