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Spelt vs. Rice — In-Depth Nutrition Comparison

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A recap on differences between Spelt and Rice

  • Rice has less Manganese, Iron, Phosphorus, Copper, Fiber, Vitamin B3, Magnesium, Vitamin B1, Zinc, and Vitamin B5.
  • Spelt covers your daily Manganese needs 109% more than Rice.
  • Rice contains 27 times less Fiber than Spelt. Spelt contains 10.7g of Fiber, while Rice contains 0.4g.

Food varieties used in this article are Spelt, uncooked and Rice, white, long-grain, regular, unenriched, cooked without salt.

Infographic

Spelt vs 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
9
:
1
Rice
Contains more Calcium +170%
Contains more Iron +2120%
Contains more Magnesium +1033.3%
Contains more Phosphorus +832.6%
Contains more Potassium +1008.6%
Contains more Zinc +569.4%
Contains more Copper +640.6%
Contains more Manganese +532%
Contains more Selenium +56%
Contains less Sodium -87.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +170%
Contains more Iron +2120%
Contains more Magnesium +1033.3%
Contains more Phosphorus +832.6%
Contains more Potassium +1008.6%
Contains more Zinc +569.4%
Contains more Copper +640.6%
Contains more Manganese +532%
Contains more Selenium +56%
Contains less Sodium -87.5%

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
9
:
2
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 +1610.8%
Contains more Vitamin B5 +173.8%
Contains more Vitamin B6 +147.3%
Contains more Folate +1400%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 0% 10%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 0% 5% 3% 8% 24% 22% 3% 0% 2% 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 +1610.8%
Contains more Vitamin B5 +173.8%
Contains more Vitamin B6 +147.3%
Contains more Folate +1400%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
4
:
1
Rice
Contains more Protein +441.6%
Contains more Fats +767.9%
Contains more Carbs +149.2%
Contains more Other +326.2%
Contains more Water +521.1%
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
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +441.6%
Contains more Fats +767.9%
Contains more Carbs +149.2%
Contains more Other +326.2%
Contains more Water +521.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
2
:
1
Rice
Contains more Monounsaturated Fat +405.7%
Contains more Polyunsaturated fat +1555.3%
Contains less Saturated Fat -81%
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +405.7%
Contains more Polyunsaturated fat +1555.3%
Contains less Saturated Fat -81%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Rice Opinion
Net carbs 59.49g 27.77g Spelt
Protein 14.57g 2.69g Spelt
Fats 2.43g 0.28g Spelt
Carbs 70.19g 28.17g Spelt
Calories 338kcal 130kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g 0.05g Rice
Fiber 10.7g 0.4g Spelt
Calcium 27mg 10mg Spelt
Iron 4.44mg 0.2mg Spelt
Magnesium 136mg 12mg Spelt
Phosphorus 401mg 43mg Spelt
Potassium 388mg 35mg Spelt
Sodium 8mg 1mg Rice
Zinc 3.28mg 0.49mg Spelt
Copper 0.511mg 0.069mg Spelt
Manganese 2.983mg 0.472mg Spelt
Selenium 11.7µg 7.5µg 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 0.4mg Spelt
Vitamin B5 1.068mg 0.39mg Spelt
Vitamin B6 0.23mg 0.093mg Spelt
Folate 45µg 3µg Spelt
Choline 2.1mg Rice
Vitamin K 3.6µg 0µg Spelt
Tryptophan 0.132mg 0.031mg Spelt
Threonine 0.443mg 0.096mg Spelt
Isoleucine 0.552mg 0.116mg Spelt
Leucine 1.07mg 0.222mg Spelt
Lysine 0.409mg 0.097mg Spelt
Methionine 0.258mg 0.063mg Spelt
Phenylalanine 0.737mg 0.144mg Spelt
Valine 0.681mg 0.164mg Spelt
Histidine 0.36mg 0.063mg Spelt
Saturated Fat 0.406g 0.077g Rice
Monounsaturated Fat 0.445g 0.088g Spelt
Polyunsaturated fat 1.258g 0.076g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt 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
32%
Spelt
5%
Rice
Minerals Daily Need Coverage Score
119%
Spelt
18%
Rice

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 6.77g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.329g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 3)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/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.