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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
Rye
2
:
6
Spelt
Spelt
Contains more Potassium +31.4%
Contains less Sodium -75%
Contains more Calcium +12.5%
Contains more Iron +68.8%
Contains more Magnesium +23.6%
Contains more Phosphorus +20.8%
Contains more Zinc +23.8%
Contains more Copper +39.2%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains more Potassium +31.4%
Contains less Sodium -75%
Contains more Calcium +12.5%
Contains more Iron +68.8%
Contains more Magnesium +23.6%
Contains more Phosphorus +20.8%
Contains more Zinc +23.8%
Contains more 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
Rye
Rye
7
:
3
Spelt
Spelt
Contains more Vitamin B2 +122.1%
Contains more Vitamin B5 +36.3%
Contains more Vitamin B6 +27.8%
Contains more Vitamin K +63.9%
Contains more Vitamin B1 +15.2%
Contains more Vitamin B3 +60.3%
Contains more Folate +18.4%
Equal in Vitamin A - 10
Equal in Vitamin E - 0.79
Rye
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%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin B2 +122.1%
Contains more Vitamin B5 +36.3%
Contains more Vitamin B6 +27.8%
Contains more Vitamin K +63.9%
Contains more Vitamin B1 +15.2%
Contains more Vitamin B3 +60.3%
Contains more Folate +18.4%
Equal in Vitamin A - 10
Equal in Vitamin E - 0.79

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
1
:
4
Spelt
Spelt
Contains more Protein +40.9%
Contains more Fats +49.1%
Contains more Other +14%
Equal in Carbs - 70.19
Equal in Water - 11.02
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Spelt
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 Protein +40.9%
Contains more Fats +49.1%
Contains more Other +14%
Equal in Carbs - 70.19
Equal in Water - 11.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
:
2
Spelt
Spelt
Contains less Saturated Fat -51.5%
Contains more Monounsaturated Fat +113.9%
Contains more Polyunsaturated fat +64%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -51.5%
Contains more Monounsaturated Fat +113.9%
Contains more Polyunsaturated fat +64%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
1
:
4
Spelt
Spelt
Contains more Sucrose +20.3%
Contains more Starch +∞%
Contains more Glucose +425%
Contains more Fructose +118.2%
Contains more Maltose +∞%
Rye
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
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 Sucrose +20.3%
Contains more Starch +∞%
Contains more Glucose +425%
Contains more Fructose +118.2%
Contains more 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.
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 Opinion
Net carbs 60.76g 59.49g Rye
Protein 10.34g 14.57g Spelt
Fats 1.63g 2.43g Spelt
Carbs 75.86g 70.19g Rye
Calories 338kcal 338kcal
Starch 53.92g Spelt
Fructose 0.11g 0.24g Spelt
Sugar 0.98g 6.82g Rye
Fiber 15.1g 10.7g Rye
Calcium 24mg 27mg Spelt
Iron 2.63mg 4.44mg Spelt
Magnesium 110mg 136mg Spelt
Phosphorus 332mg 401mg Spelt
Potassium 510mg 388mg Rye
Sodium 2mg 8mg Rye
Zinc 2.65mg 3.28mg Spelt
Copper 0.367mg 0.511mg Spelt
Vitamin A 11IU 10IU Rye
Vitamin A RAE 1µg 0µg Rye
Vitamin E 0.85mg 0.79mg Rye
Vitamin B1 0.316mg 0.364mg Spelt
Vitamin B2 0.251mg 0.113mg Rye
Vitamin B3 4.27mg 6.843mg Spelt
Vitamin B5 1.456mg 1.068mg Rye
Vitamin B6 0.294mg 0.23mg Rye
Folate 38µg 45µg Spelt
Vitamin K 5.9µg 3.6µg Rye
Tryptophan 0.108mg 0.132mg Spelt
Threonine 0.289mg 0.443mg Spelt
Isoleucine 0.208mg 0.552mg Spelt
Leucine 0.563mg 1.07mg Spelt
Lysine 0.286mg 0.409mg Spelt
Methionine 0.153mg 0.258mg Spelt
Phenylalanine 0.435mg 0.737mg Spelt
Valine 0.317mg 0.681mg Spelt
Histidine 0.189mg 0.36mg Spelt
Saturated Fat 0.197g 0.406g Rye
Monounsaturated Fat 0.208g 0.445g Spelt
Polyunsaturated fat 0.767g 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

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 Equal
Low glycemic index diet ok

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%
Rye
35%
Spelt
Minerals Daily Need Coverage Score
71%
Rye
92%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.