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  6. Spelt vs. Glutinous rice

Spelt vs. Glutinous rice — In-Depth Nutrition Comparison

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A recap on differences between spelt and glutinous rice

  • Glutinous rice has less manganese, phosphorus, iron, copper, vitamin B3, fiber, magnesium, vitamin B1, zinc, and vitamin B5.
  • Spelt covers your daily manganese needs 118% more than glutinous rice.
  • Glutinous rice contains 50 times less phosphorus than spelt. Spelt contains 401mg of phosphorus, while glutinous rice contains 8mg.
  • The glycemic index of glutinous rice is higher.

Food varieties used in this article are Spelt, uncooked and Rice, white, glutinous, unenriched, cooked.

Infographic

Spelt vs Glutinous rice infographic
Infographic link

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.
Spelt
Spelt
9
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +2620%
Contains more CalciumCalcium +1250%
Contains more PotassiumPotassium +3780%
Contains more IronIron +3071.4%
Contains more CopperCopper +942.9%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +4912.5%
Contains more ManganeseManganese +1038.5%
Contains more SeleniumSelenium +108.9%
Contains less SodiumSodium -37.5%

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.
Spelt
Spelt
8
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%
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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin EVitamin E +1875%
Contains more Vitamin B1Vitamin B1 +1720%
Contains more Vitamin B2Vitamin B2 +769.2%
Contains more Vitamin B3Vitamin B3 +2259.7%
Contains more Vitamin B5Vitamin B5 +396.7%
Contains more Vitamin B6Vitamin B6 +784.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4400%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Glutinous rice DV% diff.
Manganese 2.983mg 0.262mg 118%
Phosphorus 401mg 8mg 56%
Iron 4.44mg 0.14mg 54%
Copper 0.511mg 0.049mg 51%
Vitamin B3 6.843mg 0.29mg 41%
Fiber 10.7g 1g 39%
Magnesium 136mg 5mg 31%
Vitamin B1 0.364mg 0.02mg 29%
Zinc 3.28mg 0.41mg 26%
Protein 14.57g 2.02g 25%
Starch 53.92g 22%
Vitamin B5 1.068mg 0.215mg 17%
Carbs 70.19g 21.09g 16%
Vitamin B6 0.23mg 0.026mg 16%
Calories 338kcal 97kcal 12%
Potassium 388mg 10mg 11%
Folate 45µg 1µg 11%
Selenium 11.7µg 5.6µg 11%
Polyunsaturated fat 1.258g 0.069g 8%
Vitamin B2 0.113mg 0.013mg 8%
Vitamin E 0.79mg 0.04mg 5%
Calcium 27mg 2mg 3%
Vitamin K 3.6µg 0µg 3%
Fats 2.43g 0.19g 3%
Saturated fat 0.406g 0.039g 2%
Monounsaturated fat 0.445g 0.07g 1%
Net carbs 59.49g 20.09g N/A
Sugar 6.82g 0.05g N/A
Sodium 8mg 5mg 0%
Choline 2.1mg 0%
Tryptophan 0.132mg 0.023mg 0%
Threonine 0.443mg 0.072mg 0%
Isoleucine 0.552mg 0.087mg 0%
Leucine 1.07mg 0.167mg 0%
Lysine 0.409mg 0.073mg 0%
Methionine 0.258mg 0.047mg 0%
Phenylalanine 0.737mg 0.108mg 0%
Valine 0.681mg 0.123mg 0%
Histidine 0.36mg 0.047mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
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
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +621.3%
Contains more FatsFats +1178.9%
Contains more CarbsCarbs +232.8%
Contains more OtherOther +2457.1%
Contains more WaterWater +595.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +535.7%
Contains more Poly. FatPolyunsaturated fat +1723.2%
Contains less Sat. FatSaturated fat -90.4%

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.