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Rye vs Spelt - In-Depth Nutrition Comparison

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Important differences between Rye and Spelt

  • Rye has more Fiber, Vitamin B2, and Vitamin B5, however Spelt is richer in Iron, Manganese, Vitamin B3, Copper, Phosphorus, Magnesium, and Zinc.
  • Spelt's daily need coverage for Iron is 23% more.
  • Rye contains 2 times more Vitamin B2 than Spelt. Rye contains 0.251mg of Vitamin B2, while Spelt contains 0.113mg.

The food varieties used in the comparison are Rye grain and Spelt, uncooked.

Infographic

Rye vs Spelt infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
2
:
6
Spelt
Contains more Potassium +31.4%
Contains less Sodium -75%
Contains more Iron +68.8%
Contains more Calcium +12.5%
Contains more Magnesium +23.6%
Contains more Copper +39.2%
Contains more Zinc +23.8%
Contains more Phosphorus +20.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Contains more Potassium +31.4%
Contains less Sodium -75%
Contains more Iron +68.8%
Contains more Calcium +12.5%
Contains more Magnesium +23.6%
Contains more Copper +39.2%
Contains more Zinc +23.8%
Contains more Phosphorus +20.8%

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
Rye
7
:
3
Spelt
Contains more Vitamin B2 +122.1%
Contains more Vitamin B5 +36.3%
Contains more Vitamin B6 +27.8%
Contains more Vitamin K +63.9%
Contains more Vitamin B1 +15.2%
Contains more Vitamin B3 +60.3%
Contains more Folate +18.4%
Equal in Vitamin A - 10
Equal in Vitamin E - 0.79
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Contains more Vitamin B2 +122.1%
Contains more Vitamin B5 +36.3%
Contains more Vitamin B6 +27.8%
Contains more Vitamin K +63.9%
Contains more Vitamin B1 +15.2%
Contains more Vitamin B3 +60.3%
Contains more Folate +18.4%
Equal in Vitamin A - 10
Equal in Vitamin E - 0.79

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
36
Rye
35
Spelt
Mineral Summary Score
71
Rye
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
62%
Rye
87%
Spelt
Carbohydrates
76%
Rye
70%
Spelt
Fats
8%
Rye
11%
Spelt

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Spelt
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.4)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 5.84g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.209g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Rye Spelt Opinion
Calories 338 338
Protein 10.34 14.57 Spelt
Fats 1.63 2.43 Spelt
Vitamin C 0 0
Carbs 75.86 70.19 Rye
Cholesterol 0 0
Vitamin D 0 Rye
Iron 2.63 4.44 Spelt
Calcium 24 27 Spelt
Potassium 510 388 Rye
Magnesium 110 136 Spelt
Sugar 0.98 6.82 Rye
Fiber 15.1 10.7 Rye
Copper 0.367 0.511 Spelt
Zinc 2.65 3.28 Spelt
Starch 53.92 Spelt
Phosphorus 332 401 Spelt
Sodium 2 8 Rye
Vitamin A 11 10 Rye
Vitamin E 0.85 0.79 Rye
Vitamin D 0 Rye
Vitamin B1 0.316 0.364 Spelt
Vitamin B2 0.251 0.113 Rye
Vitamin B3 4.27 6.843 Spelt
Vitamin B5 1.456 1.068 Rye
Vitamin B6 0.294 0.23 Rye
Vitamin B12 0 0
Vitamin K 5.9 3.6 Rye
Folate 38 45 Spelt
Trans Fat 0 Spelt
Saturated Fat 0.197 0.406 Rye
Monounsaturated Fat 0.208 0.445 Spelt
Polyunsaturated fat 0.767 1.258 Spelt
Tryptophan 0.108 0.132 Spelt
Threonine 0.289 0.443 Spelt
Isoleucine 0.208 0.552 Spelt
Leucine 0.563 1.07 Spelt
Lysine 0.286 0.409 Spelt
Methionine 0.153 0.258 Spelt
Phenylalanine 0.435 0.737 Spelt
Valine 0.317 0.681 Spelt
Histidine 0.189 0.36 Spelt
Fructose 0.11 0.24 Spelt

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.