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  6. Spelt vs. Rice, white, medium-grain, raw, unenriched

Spelt vs. Rice, white, medium-grain, raw, unenriched — In-Depth Nutrition Comparison

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Significant differences between spelt and rice, white, medium-grain, raw, unenriched

  • Spelt is richer than rice, white, medium-grain, raw, unenriched in manganese, iron, copper, phosphorus, vitamin B3, vitamin B1, magnesium, zinc, folate, and potassium.
  • Spelt covers your daily manganese needs 82% more than rice, white, medium-grain, raw, unenriched.
  • Spelt has 6 times more iron than rice, white, medium-grain, raw, unenriched. Spelt has 4.44mg of iron, while rice, white, medium-grain, raw, unenriched has 0.8mg.

Specific food types used in this comparison are Spelt, uncooked and Rice, white, medium-grain, raw, unenriched.

Infographic

Spelt vs Rice, white, medium-grain, raw, unenriched 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 25% 2.7% 7.6% 30% 37% 32% 46% 0.13% 143% 0%
Contains more MagnesiumMagnesium +288.6%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +351.2%
Contains more IronIron +455%
Contains more CopperCopper +364.5%
Contains more ZincZinc +182.8%
Contains more PhosphorusPhosphorus +271.3%
Contains more ManganeseManganese +171.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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
Spelt
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 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% 0% 18% 11% 30% 81% 33% 0% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +135.4%
Contains more Vitamin B3Vitamin B3 +327.7%
Contains more Vitamin B6Vitamin B6 +58.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +400%
Contains more Vitamin B5Vitamin B5 +25.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Rice, white, medium-grain, raw, unenriched DV% diff.
Manganese 2.983mg 1.1mg 82%
Iron 4.44mg 0.8mg 46%
Copper 0.511mg 0.11mg 45%
Fiber 10.7g 43%
Phosphorus 401mg 108mg 42%
Vitamin B3 6.843mg 1.6mg 33%
Vitamin B1 0.364mg 0.07mg 25%
Magnesium 136mg 35mg 24%
Starch 53.92g 22%
Selenium 11.7µg 21%
Zinc 3.28mg 1.16mg 19%
Protein 14.57g 6.61g 16%
Potassium 388mg 86mg 9%
Folate 45µg 9µg 9%
Polyunsaturated fat 1.258g 0.155g 7%
Vitamin B6 0.23mg 0.145mg 7%
Vitamin B5 1.068mg 1.342mg 5%
Vitamin B2 0.113mg 0.048mg 5%
Vitamin E 0.79mg 5%
Carbs 70.19g 79.34g 3%
Fats 2.43g 0.58g 3%
Vitamin K 3.6µg 3%
Calcium 27mg 9mg 2%
Saturated fat 0.406g 0.158g 1%
Monounsaturated fat 0.445g 0.181g 1%
Calories 338kcal 360kcal 1%
Net carbs 59.49g 79.34g N/A
Sugar 6.82g N/A
Sodium 8mg 1mg 0%
Tryptophan 0.132mg 0.077mg 0%
Threonine 0.443mg 0.236mg 0%
Isoleucine 0.552mg 0.285mg 0%
Leucine 1.07mg 0.546mg 0%
Lysine 0.409mg 0.239mg 0%
Methionine 0.258mg 0.155mg 0%
Phenylalanine 0.737mg 0.353mg 0%
Valine 0.681mg 0.403mg 0%
Histidine 0.36mg 0.155mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
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
7% 79% 13%
Protein: 6.61 g
Fats: 0.58 g
Carbs: 79.34 g
Water: 12.89 g
Other: 0.58 g
Contains more ProteinProtein +120.4%
Contains more FatsFats +319%
Contains more OtherOther +208.6%
Contains more CarbsCarbs +13%
Contains more WaterWater +17%

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
32% 37% 31%
Saturated fat: Sat. Fat 0.158 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.155 g
Contains more Mono. FatMonounsaturated fat +145.9%
Contains more Poly. FatPolyunsaturated fat +711.6%
Contains less Sat. FatSaturated fat -61.1%

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, white, medium-grain, raw, unenriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169760/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.