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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 of 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.

These are the specific foods used in this comparison Rye grain and Spelt, cooked.

Infographic

Rye 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.
Rye
10
:
0
Spelt
Contains more Calcium +140%
Contains more Iron +57.5%
Contains more Magnesium +124.5%
Contains more Phosphorus +121.3%
Contains more Potassium +256.6%
Contains less Sodium -60%
Contains more Zinc +112%
Contains more Copper +70.7%
Contains more Manganese +136.2%
Contains more Selenium +247.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +140%
Contains more Iron +57.5%
Contains more Magnesium +124.5%
Contains more Phosphorus +121.3%
Contains more Potassium +256.6%
Contains less Sodium -60%
Contains more Zinc +112%
Contains more Copper +70.7%
Contains more Manganese +136.2%
Contains more Selenium +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.
Rye
10
:
0
Spelt
Contains more Vitamin A +175%
Contains more Vitamin E +226.9%
Contains more Vitamin B1 +206.8%
Contains more Vitamin B2 +736.7%
Contains more Vitamin B3 +66.1%
Contains more Vitamin B6 +267.5%
Contains more Folate +192.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin A +175%
Contains more Vitamin E +226.9%
Contains more Vitamin B1 +206.8%
Contains more Vitamin B2 +736.7%
Contains more Vitamin B3 +66.1%
Contains more Vitamin B6 +267.5%
Contains more Folate +192.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
4
:
1
Spelt
Contains more Protein +88%
Contains more Fats +91.8%
Contains more Carbs +186.9%
Contains more Other +141.5%
Contains more Water +527.9%
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Protein +88%
Contains more Fats +91.8%
Contains more Carbs +186.9%
Contains more Other +141.5%
Contains more Water +527.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
3
:
1
Spelt
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Spelt
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rye Spelt Opinion
Net carbs 60.76g 22.54g Rye
Protein 10.34g 5.5g Rye
Fats 1.63g 0.85g Rye
Carbs 75.86g 26.44g Rye
Calories 338kcal 127kcal Rye
Starch 19.57g Spelt
Fructose 0.11g Rye
Sugar 0.98g Spelt
Fiber 15.1g 3.9g Rye
Calcium 24mg 10mg Rye
Iron 2.63mg 1.67mg Rye
Magnesium 110mg 49mg Rye
Phosphorus 332mg 150mg Rye
Potassium 510mg 143mg Rye
Sodium 2mg 5mg Rye
Zinc 2.65mg 1.25mg Rye
Copper 0.367mg 0.215mg Rye
Manganese 2.577mg 1.091mg Rye
Selenium 13.9µg 4µg Rye
Vitamin A 11IU 4IU Rye
Vitamin A RAE 1µg 0µg Rye
Vitamin E 0.85mg 0.26mg Rye
Vitamin B1 0.316mg 0.103mg Rye
Vitamin B2 0.251mg 0.03mg Rye
Vitamin B3 4.27mg 2.57mg Rye
Vitamin B5 1.456mg Rye
Vitamin B6 0.294mg 0.08mg Rye
Folate 38µg 13µg Rye
Vitamin K 5.9µg Rye
Tryptophan 0.108mg Rye
Threonine 0.289mg Rye
Isoleucine 0.208mg Rye
Leucine 0.563mg Rye
Lysine 0.286mg Rye
Methionine 0.153mg Rye
Phenylalanine 0.435mg Rye
Valine 0.317mg Rye
Histidine 0.189mg Rye
Saturated Fat 0.197g Spelt
Monounsaturated Fat 0.208g Rye
Polyunsaturated fat 0.767g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
36%
Rye
10%
Spelt
Minerals Daily Need Coverage Score
98%
Rye
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.98g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.197g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.4)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
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)

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. 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/169746/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.