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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.

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
:
1
Glutinous rice
Glutinous rice
Contains more Calcium +1250%
Contains more Iron +3071.4%
Contains more Magnesium +2620%
Contains more Phosphorus +4912.5%
Contains more Potassium +3780%
Contains more Zinc +700%
Contains more Copper +942.9%
Contains more Manganese +1038.5%
Contains more Selenium +108.9%
Contains less Sodium -37.5%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Glutinous rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 6% 4% 4% 1% 1% 12% 17% 35% 31%
Contains more Calcium +1250%
Contains more Iron +3071.4%
Contains more Magnesium +2620%
Contains more Phosphorus +4912.5%
Contains more Potassium +3780%
Contains more Zinc +700%
Contains more Copper +942.9%
Contains more Manganese +1038.5%
Contains more Selenium +108.9%
Contains less Sodium -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
9
:
1
Glutinous rice
Glutinous rice
Contains more Vitamin A +∞%
Contains more Vitamin E +1875%
Contains more Vitamin B1 +1720%
Contains more Vitamin B2 +769.2%
Contains more Vitamin B3 +2259.7%
Contains more Vitamin B5 +396.7%
Contains more Vitamin B6 +784.6%
Contains more Folate +4400%
Contains more Vitamin K +∞%
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%
Glutinous rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 6% 13% 6% 1% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +1875%
Contains more Vitamin B1 +1720%
Contains more Vitamin B2 +769.2%
Contains more Vitamin B3 +2259.7%
Contains more Vitamin B5 +396.7%
Contains more Vitamin B6 +784.6%
Contains more Folate +4400%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Glutinous rice
Glutinous rice
Contains more Protein +621.3%
Contains more Fats +1178.9%
Contains more Carbs +232.8%
Contains more Other +2457.1%
Contains more Water +595.4%
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
Glutinous rice
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 Protein +621.3%
Contains more Fats +1178.9%
Contains more Carbs +232.8%
Contains more Other +2457.1%
Contains more Water +595.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Glutinous rice
Glutinous rice
Contains more Monounsaturated Fat +535.7%
Contains more Polyunsaturated fat +1723.2%
Contains less Saturated Fat -90.4%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Glutinous rice
22% 39% 39%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.07 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +535.7%
Contains more Polyunsaturated fat +1723.2%
Contains less Saturated Fat -90.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Glutinous rice
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Glutinous rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Spelt
3%
Glutinous rice
Minerals Daily Need Coverage Score
119%
Spelt
11%
Glutinous rice

Comparison summary

Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 35)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 6.77g)
Which food contains less Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 0.367g)
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. 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.