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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
35%
32%
Minerals Daily Need Coverage Score
98%
119%
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)