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.
- Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of rye is 34.
The food varieties used in the comparison are Rye grain and Spelt, uncooked.
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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 PotassiumPotassium | +31.4% |
| Contains less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +18.8% |
| Contains more MagnesiumMagnesium | +23.6% |
| Contains more CalciumCalcium | +12.5% |
| Contains more IronIron | +68.8% |
| Contains more CopperCopper | +39.2% |
| Contains more ZincZinc | +23.8% |
| Contains more PhosphorusPhosphorus | +20.8% |
| Contains more ManganeseManganese | +15.8% |
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 B2Vitamin B2 | +122.1% |
| Contains more Vitamin B5Vitamin B5 | +36.3% |
| Contains more Vitamin B6Vitamin B6 | +27.8% |
| Contains more Vitamin KVitamin K | +63.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +15.2% |
| Contains more Vitamin B3Vitamin B3 | +60.3% |
| Contains more FolateFolate | +18.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.63mg | 4.44mg | 23% |
| Starch | 53.92g | 22% | |
| Fiber | 15.1g | 10.7g | 18% |
| Manganese | 2.577mg | 2.983mg | 18% |
| Vitamin B3 | 4.27mg | 6.843mg | 16% |
| Copper | 0.367mg | 0.511mg | 16% |
| Vitamin B2 | 0.251mg | 0.113mg | 11% |
| Phosphorus | 332mg | 401mg | 10% |
| Protein | 10.34g | 14.57g | 8% |
| Vitamin B5 | 1.456mg | 1.068mg | 8% |
| Magnesium | 110mg | 136mg | 6% |
| Choline | 30.4mg | 6% | |
| Zinc | 2.65mg | 3.28mg | 6% |
| Vitamin B6 | 0.294mg | 0.23mg | 5% |
| Potassium | 510mg | 388mg | 4% |
| Selenium | 13.9µg | 11.7µg | 4% |
| Vitamin B1 | 0.316mg | 0.364mg | 4% |
| Polyunsaturated fat | 0.767g | 1.258g | 3% |
| Folate | 38µg | 45µg | 2% |
| Vitamin K | 5.9µg | 3.6µg | 2% |
| Carbs | 75.86g | 70.19g | 2% |
| Saturated fat | 0.197g | 0.406g | 1% |
| Monounsaturated fat | 0.208g | 0.445g | 1% |
| Fats | 1.63g | 2.43g | 1% |
| Calories | 338kcal | 338kcal | 0% |
| Net carbs | 60.76g | 59.49g | N/A |
| Calcium | 24mg | 27mg | 0% |
| Sugar | 0.98g | 6.82g | N/A |
| Sodium | 2mg | 8mg | 0% |
| Vitamin E | 0.85mg | 0.79mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.108mg | 0.132mg | 0% |
| Threonine | 0.289mg | 0.443mg | 0% |
| Isoleucine | 0.208mg | 0.552mg | 0% |
| Leucine | 0.563mg | 1.07mg | 0% |
| Lysine | 0.286mg | 0.409mg | 0% |
| Methionine | 0.153mg | 0.258mg | 0% |
| Phenylalanine | 0.435mg | 0.737mg | 0% |
| Valine | 0.317mg | 0.681mg | 0% |
| Histidine | 0.189mg | 0.36mg | 0% |
| Fructose | 0.11g | 0.24g | 0% |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +40.9% |
| Contains more FatsFats | +49.1% |
| Contains more OtherOther | +14% |
~equal in
Carbs
~70.19g
~equal in
Water
~11.02g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -51.5% |
| Contains more Mono. FatMonounsaturated fat | +113.9% |
| Contains more Poly. FatPolyunsaturated fat | +64% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +20.3% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +425% |
| Contains more FructoseFructose | +118.2% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g