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  6. Spelt vs. Brown rice

Spelt vs. Brown rice — In-Depth Nutrition Comparison

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What are the differences between Spelt and Brown rice?

  • Spelt is richer than Brown rice in Manganese, Iron, Copper, Phosphorus, Fiber, Vitamin B3, Zinc, Magnesium, Vitamin B1, and Vitamin B5.
  • Spelt's daily need coverage for Manganese is 87% more.
  • Spelt has 8 times more Iron than Brown rice. While Spelt has 4.44mg of Iron, Brown rice has only 0.56mg.

We used Spelt, uncooked and Rice, brown, long-grain, cooked types in this article.

Infographic

Spelt vs Brown 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
Brown rice
Brown rice
Contains more Calcium +800%
Contains more Iron +692.9%
Contains more Magnesium +248.7%
Contains more Phosphorus +289.3%
Contains more Potassium +351.2%
Contains more Zinc +362%
Contains more Copper +382.1%
Contains more Manganese +206.3%
Contains more Selenium +101.7%
Contains less Sodium -50%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +800%
Contains more Iron +692.9%
Contains more Magnesium +248.7%
Contains more Phosphorus +289.3%
Contains more Potassium +351.2%
Contains more Zinc +362%
Contains more Copper +382.1%
Contains more Manganese +206.3%
Contains more Selenium +101.7%
Contains less Sodium -50%

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
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin E +364.7%
Contains more Vitamin B1 +104.5%
Contains more Vitamin B2 +63.8%
Contains more Vitamin B3 +167.2%
Contains more Vitamin B5 +181.1%
Contains more Vitamin B6 +87%
Contains more Folate +400%
Contains more Vitamin K +1700%
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%
Brown 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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +364.7%
Contains more Vitamin B1 +104.5%
Contains more Vitamin B2 +63.8%
Contains more Vitamin B3 +167.2%
Contains more Vitamin B5 +181.1%
Contains more Vitamin B6 +87%
Contains more Folate +400%
Contains more Vitamin K +1700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Brown rice
Brown rice
Contains more Protein +431.8%
Contains more Fats +150.5%
Contains more Carbs +174.4%
Contains more Other +306.8%
Contains more Water +537.7%
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
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +431.8%
Contains more Fats +150.5%
Contains more Carbs +174.4%
Contains more Other +306.8%
Contains more Water +537.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Brown rice
Brown rice
Contains more Monounsaturated Fat +20.6%
Contains more Polyunsaturated fat +243.7%
Contains less Saturated Fat -36%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +20.6%
Contains more Polyunsaturated fat +243.7%
Contains less Saturated Fat -36%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
5
:
0
Brown rice
Brown rice
Contains more Starch +117.5%
Contains more Sucrose +145.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
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
Brown rice
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +117.5%
Contains more Sucrose +145.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Brown 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 Brown rice Opinion
Net carbs 59.49g 23.98g Spelt
Protein 14.57g 2.74g Spelt
Fats 2.43g 0.97g Spelt
Carbs 70.19g 25.58g Spelt
Calories 338kcal 123kcal Spelt
Starch 53.92g 24.79g Spelt
Fructose 0.24g 0g Spelt
Sugar 6.82g 0.24g Brown rice
Fiber 10.7g 1.6g Spelt
Calcium 27mg 3mg Spelt
Iron 4.44mg 0.56mg Spelt
Magnesium 136mg 39mg Spelt
Phosphorus 401mg 103mg Spelt
Potassium 388mg 86mg Spelt
Sodium 8mg 4mg Brown rice
Zinc 3.28mg 0.71mg Spelt
Copper 0.511mg 0.106mg Spelt
Manganese 2.983mg 0.974mg Spelt
Selenium 11.7µg 5.8µg Spelt
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 0.17mg Spelt
Vitamin B1 0.364mg 0.178mg Spelt
Vitamin B2 0.113mg 0.069mg Spelt
Vitamin B3 6.843mg 2.561mg Spelt
Vitamin B5 1.068mg 0.38mg Spelt
Vitamin B6 0.23mg 0.123mg Spelt
Folate 45µg 9µg Spelt
Vitamin K 3.6µg 0.2µg Spelt
Tryptophan 0.132mg 0.033mg Spelt
Threonine 0.443mg 0.095mg Spelt
Isoleucine 0.552mg 0.109mg Spelt
Leucine 1.07mg 0.214mg Spelt
Lysine 0.409mg 0.099mg Spelt
Methionine 0.258mg 0.058mg Spelt
Phenylalanine 0.737mg 0.133mg Spelt
Valine 0.681mg 0.151mg Spelt
Histidine 0.36mg 0.066mg Spelt
Saturated Fat 0.406g 0.26g Brown rice
Monounsaturated Fat 0.445g 0.369g Spelt
Polyunsaturated fat 1.258g 0.366g Spelt
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.065g 0.011g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Brown 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
14%
Brown rice
Minerals Daily Need Coverage Score
119%
Spelt
32%
Brown rice

Comparison summary

Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 3)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2)
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?
Brown rice
Brown rice is lower in Sugar (difference - 6.58g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.146g)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.