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.
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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
Contains
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Potassium
+31.4%
Contains
less
Sodium
-75%
Contains
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Calcium
+12.5%
Contains
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Iron
+68.8%
Contains
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Magnesium
+23.6%
Contains
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Phosphorus
+20.8%
Contains
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Zinc
+23.8%
Contains
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Copper
+39.2%
Contains
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Potassium
+31.4%
Contains
less
Sodium
-75%
Contains
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Calcium
+12.5%
Contains
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Iron
+68.8%
Contains
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Magnesium
+23.6%
Contains
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Phosphorus
+20.8%
Contains
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Zinc
+23.8%
Contains
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Copper
+39.2%
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
:
Contains
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Vitamin B2
+122.1%
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Vitamin B5
+36.3%
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Vitamin B6
+27.8%
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Vitamin K
+63.9%
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Vitamin B1
+15.2%
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Vitamin B3
+60.3%
Contains
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Folate
+18.4%
Equal in Vitamin A - 10
Equal in Vitamin E - 0.79
Contains
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Vitamin B2
+122.1%
Contains
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Vitamin B5
+36.3%
Contains
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Vitamin B6
+27.8%
Contains
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Vitamin K
+63.9%
Contains
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Vitamin B1
+15.2%
Contains
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Vitamin B3
+60.3%
Contains
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Folate
+18.4%
Equal in Vitamin A - 10
Equal in Vitamin E - 0.79
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+40.9%
Contains
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Fats
+49.1%
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Other
+14%
Equal in Carbs - 70.19
Equal in Water - 11.02
Contains
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Protein
+40.9%
Contains
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Fats
+49.1%
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Other
+14%
Equal in Carbs - 70.19
Equal in Water - 11.02
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-51.5%
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Monounsaturated Fat
+113.9%
Contains
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Polyunsaturated fat
+64%
Contains
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Saturated Fat
-51.5%
Contains
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Monounsaturated Fat
+113.9%
Contains
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Polyunsaturated fat
+64%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+20.3%
Contains
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Starch
+∞%
Contains
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Glucose
+425%
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Fructose
+118.2%
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Maltose
+∞%
Contains
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Sucrose
+20.3%
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Starch
+∞%
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Glucose
+425%
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Fructose
+118.2%
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Maltose
+∞%
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.
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Rich in minerals |
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Lower in price |
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Lower in Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Rich in vitamins |
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Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 60.76g | 59.49g |
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Protein | 10.34g | 14.57g |
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Fats | 1.63g | 2.43g |
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Carbs | 75.86g | 70.19g |
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Calories | 338kcal | 338kcal | |
Starch | 53.92g |
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Fructose | 0.11g | 0.24g |
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Sugar | 0.98g | 6.82g |
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Fiber | 15.1g | 10.7g |
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Calcium | 24mg | 27mg |
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Iron | 2.63mg | 4.44mg |
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Magnesium | 110mg | 136mg |
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Phosphorus | 332mg | 401mg |
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Potassium | 510mg | 388mg |
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Sodium | 2mg | 8mg |
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Zinc | 2.65mg | 3.28mg |
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Copper | 0.367mg | 0.511mg |
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Vitamin A | 11IU | 10IU |
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Vitamin A RAE | 1µg | 0µg |
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Vitamin E | 0.85mg | 0.79mg |
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Vitamin B1 | 0.316mg | 0.364mg |
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Vitamin B2 | 0.251mg | 0.113mg |
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Vitamin B3 | 4.27mg | 6.843mg |
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Vitamin B5 | 1.456mg | 1.068mg |
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Vitamin B6 | 0.294mg | 0.23mg |
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Folate | 38µg | 45µg |
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Vitamin K | 5.9µg | 3.6µg |
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Tryptophan | 0.108mg | 0.132mg |
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Threonine | 0.289mg | 0.443mg |
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Isoleucine | 0.208mg | 0.552mg |
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Leucine | 0.563mg | 1.07mg |
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Lysine | 0.286mg | 0.409mg |
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Methionine | 0.153mg | 0.258mg |
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Phenylalanine | 0.435mg | 0.737mg |
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Valine | 0.317mg | 0.681mg |
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Histidine | 0.189mg | 0.36mg |
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Saturated Fat | 0.197g | 0.406g |
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Monounsaturated Fat | 0.208g | 0.445g |
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Polyunsaturated fat | 0.767g | 1.258g |
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Omega-3 - ALA | 0.065g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet | Equal | |
Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
36%

35%

Minerals Daily Need Coverage Score
71%

92%

Comparison summary
Which food is richer in minerals?

Spelt is relatively richer in minerals
Which food is cheaper?

Spelt is cheaper (difference - $0.4)
Which food is lower in Sugar?

Rye is lower in Sugar (difference - 5.84g)
Which food contains less Sodium?

Rye contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?

Rye is lower in Saturated Fat (difference - 0.209g)
Which food is lower in glycemic index?

Rye is lower in glycemic index (difference - 29)
Which food is richer in vitamins?

Rye is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)