Rye vs. Spelt — In-Depth Nutrition Comparison
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Summary of differences between rye and spelt
- The amount of manganese, fiber, phosphorus, selenium, vitamin B1, vitamin B2, copper, vitamin B6, magnesium, and zinc in rye is higher than in spelt.
- Rye covers your daily need for manganese, 65% more than spelt.
- Rye contains 8 times more vitamin B2 than spelt. While rye contains 0.251mg of vitamin B2, spelt contains only 0.03mg.
- Rye has a lower glycemic index. The glycemic index of rye is 34, while the glycemic index of spelt is 63.
These are the specific foods used in this comparison Rye grain and Spelt, cooked.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +124.5% |
| Contains more CalciumCalcium | +140% |
| Contains more PotassiumPotassium | +256.6% |
| Contains more IronIron | +57.5% |
| Contains more CopperCopper | +70.7% |
| Contains more ZincZinc | +112% |
| Contains more PhosphorusPhosphorus | +121.3% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +136.2% |
| Contains more SeleniumSelenium | +247.5% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +226.9% |
| Contains more Vitamin B1Vitamin B1 | +206.8% |
| Contains more Vitamin B2Vitamin B2 | +736.7% |
| Contains more Vitamin B3Vitamin B3 | +66.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +267.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +192.3% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 1.091mg | 65% |
| Fiber | 15.1g | 3.9g | 45% |
| Vitamin B5 | 1.456mg | 29% | |
| Phosphorus | 332mg | 150mg | 26% |
| Vitamin B1 | 0.316mg | 0.103mg | 18% |
| Selenium | 13.9µg | 4µg | 18% |
| Vitamin B2 | 0.251mg | 0.03mg | 17% |
| Copper | 0.367mg | 0.215mg | 17% |
| Vitamin B6 | 0.294mg | 0.08mg | 16% |
| Carbs | 75.86g | 26.44g | 16% |
| Magnesium | 110mg | 49mg | 15% |
| Zinc | 2.65mg | 1.25mg | 13% |
| Iron | 2.63mg | 1.67mg | 12% |
| Vitamin B3 | 4.27mg | 2.57mg | 11% |
| Calories | 338kcal | 127kcal | 11% |
| Potassium | 510mg | 143mg | 11% |
| Protein | 10.34g | 5.5g | 10% |
| Starch | 19.57g | 8% | |
| Folate | 38µg | 13µg | 6% |
| Choline | 30.4mg | 6% | |
| Vitamin K | 5.9µg | 5% | |
| Polyunsaturated fat | 0.767g | 5% | |
| Vitamin E | 0.85mg | 0.26mg | 4% |
| Saturated fat | 0.197g | 1% | |
| Monounsaturated fat | 0.208g | 1% | |
| Calcium | 24mg | 10mg | 1% |
| Fats | 1.63g | 0.85g | 1% |
| Net carbs | 60.76g | 22.54g | N/A |
| Sugar | 0.98g | N/A | |
| Sodium | 2mg | 5mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.108mg | 0% | |
| Threonine | 0.289mg | 0% | |
| Isoleucine | 0.208mg | 0% | |
| Leucine | 0.563mg | 0% | |
| Lysine | 0.286mg | 0% | |
| Methionine | 0.153mg | 0% | |
| Phenylalanine | 0.435mg | 0% | |
| Valine | 0.317mg | 0% | |
| Histidine | 0.189mg | 0% | |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +88% |
| Contains more FatsFats | +91.8% |
| Contains more CarbsCarbs | +186.9% |
| Contains more OtherOther | +141.5% |
| Contains more WaterWater | +527.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
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~equal in
Maltose
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~equal in
Galactose
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