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Spelt vs. Pilaf — In-Depth Nutrition Comparison

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Important differences between spelt and pilaf

  • Spelt has more manganese, copper, fiber, phosphorus, iron, magnesium, and zinc; however, pilaf is richer in folate and selenium.
  • Spelt's daily need coverage for manganese is 91% more.
  • Spelt contains 9 times more fiber than pilaf. Spelt contains 10.7g of fiber, while pilaf contains 1.2g.
  • Spelt contains less sodium.

The food varieties used in the comparison are Spelt, uncooked and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Spelt vs Pilaf 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
8
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%
Pilaf
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more MagnesiumMagnesium +325%
Contains more PotassiumPotassium +106.4%
Contains more IronIron +82%
Contains more CopperCopper +207.8%
Contains more ZincZinc +224.8%
Contains more PhosphorusPhosphorus +160.4%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +238.2%
Contains more CalciumCalcium +207.4%
Contains more SeleniumSelenium +176.9%

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
5
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%
Pilaf
7
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin EVitamin E +1875%
Contains more Vitamin B2Vitamin B2 +29.9%
Contains more Vitamin B3Vitamin B3 +11.7%
Contains more Vitamin B5Vitamin B5 +49.4%
Contains more Vitamin KVitamin K +620%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +65.7%
Contains more Vitamin B6Vitamin B6 +73.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +371.1%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
3
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
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more ProteinProtein +39.8%
Contains more FatsFats +77.4%
Contains more WaterWater +37.1%
Contains more OtherOther +115.6%
~equal in Carbs ~76.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains more Mono. FatMonounsaturated fat +19.3%
Contains more Poly. FatPolyunsaturated fat +233.7%
Contains less Sat. FatSaturated fat -24.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Pilaf
1
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
Contains more SucroseSucrose +96.7%
Contains more GlucoseGlucose +740%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +355.8%
Contains more StarchStarch +32.1%
~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.
Spelt Pilaf
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Pilaf DV% diff.
Manganese 2.983mg 0.882mg 91%
Sodium 8mg 1303mg 56%
Folate 45µg 212µg 42%
Copper 0.511mg 0.166mg 38%
Selenium 11.7µg 32.4µg 38%
Fiber 10.7g 1.2g 38%
Phosphorus 401mg 154mg 35%
Iron 4.44mg 2.44mg 25%
Magnesium 136mg 32mg 25%
Zinc 3.28mg 1.01mg 21%
Vitamin B1 0.364mg 0.603mg 20%
Vitamin B6 0.23mg 0.4mg 13%
Protein 14.57g 10.42g 8%
Starch 53.92g 71.23g 7%
Vitamin B5 1.068mg 0.715mg 7%
Potassium 388mg 188mg 6%
Calcium 27mg 83mg 6%
Polyunsaturated fat 1.258g 0.377g 6%
Vitamin E 0.79mg 0.04mg 5%
Vitamin C 0mg 4.1mg 5%
Vitamin B3 6.843mg 6.127mg 4%
Choline 17.5mg 3%
Vitamin K 3.6µg 0.5µg 3%
Carbs 70.19g 76.31g 2%
Fats 2.43g 1.37g 2%
Vitamin B2 0.113mg 0.087mg 2%
Calories 338kcal 359kcal 1%
Vitamin B12 0µg 0.02µg 1%
Net carbs 59.49g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 6.82g 1.53g N/A
Vitamin A 0µg 4µg 0%
Saturated fat 0.406g 0.307g 0%
Monounsaturated fat 0.445g 0.373g 0%
Tryptophan 0.132mg 0.086mg 0%
Threonine 0.443mg 0.221mg 0%
Isoleucine 0.552mg 0.279mg 0%
Leucine 1.07mg 0.523mg 0%
Lysine 0.409mg 0.189mg 0%
Methionine 0.258mg 0.145mg 0%
Phenylalanine 0.737mg 0.32mg 0%
Valine 0.681mg 0.374mg 0%
Histidine 0.36mg 0.15mg 0%
Fructose 0.24g 0g 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Pilaf
Low Calories diet ok
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
32%
Spelt
47%
Pilaf
Minerals Daily Need Coverage Score
119%
Spelt
77%
Pilaf

Comparison summary

Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 1295mg)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 5.29g)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 0.099g)
Which food is lower in glycemic index?
Pilaf
Pilaf is lower in glycemic index (difference - 3)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.