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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.
  • 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.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye
Rye
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Spelt
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
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.
Rye
Rye
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Spelt
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.79mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Spelt
4
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
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
Rye
Rye
1
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
Spelt
4
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
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.
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

All nutrients comparison - raw data values

Nutrient Rye Spelt 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?

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

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%
Rye
32%
Spelt
Minerals Daily Need Coverage Score
98%
Rye
119%
Spelt

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)

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/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.