Spelt vs. Rye — In-Depth Nutrition Comparison
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Important differences between spelt and rye
- Spelt has more iron, manganese, vitamin B3, copper, phosphorus, magnesium, and zinc; however, rye is richer in fiber, vitamin B2, and vitamin B5.
- Spelt's daily need coverage for iron is 23% more.
- Spelt contains 2 times more vitamin B3 than rye. Spelt contains 6.843mg of vitamin B3, while rye contains 4.27mg.
- Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of rye is 34.
The food varieties used in the comparison are Spelt, uncooked and Rye grain.
Infographic
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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.
| Contains more MagnesiumMagnesium | +23.6% |
| Contains more CalciumCalcium | +12.5% |
| Contains more IronIron | +68.8% |
| Contains more CopperCopper | +39.2% |
| Contains more ZincZinc | +23.8% |
| Contains more PhosphorusPhosphorus | +20.8% |
| Contains more ManganeseManganese | +15.8% |
| Contains more PotassiumPotassium | +31.4% |
| Contains less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +18.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +15.2% |
| Contains more Vitamin B3Vitamin B3 | +60.3% |
| Contains more FolateFolate | +18.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +122.1% |
| Contains more Vitamin B5Vitamin B5 | +36.3% |
| Contains more Vitamin B6Vitamin B6 | +27.8% |
| Contains more Vitamin KVitamin K | +63.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.44mg | 2.63mg | 23% |
| Starch | 53.92g | 22% | |
| Fiber | 10.7g | 15.1g | 18% |
| Manganese | 2.983mg | 2.577mg | 18% |
| Vitamin B3 | 6.843mg | 4.27mg | 16% |
| Copper | 0.511mg | 0.367mg | 16% |
| Vitamin B2 | 0.113mg | 0.251mg | 11% |
| Phosphorus | 401mg | 332mg | 10% |
| Protein | 14.57g | 10.34g | 8% |
| Vitamin B5 | 1.068mg | 1.456mg | 8% |
| Magnesium | 136mg | 110mg | 6% |
| Choline | 30.4mg | 6% | |
| Zinc | 3.28mg | 2.65mg | 6% |
| Vitamin B6 | 0.23mg | 0.294mg | 5% |
| Potassium | 388mg | 510mg | 4% |
| Selenium | 11.7µg | 13.9µg | 4% |
| Vitamin B1 | 0.364mg | 0.316mg | 4% |
| Polyunsaturated fat | 1.258g | 0.767g | 3% |
| Folate | 45µg | 38µg | 2% |
| Vitamin K | 3.6µg | 5.9µg | 2% |
| Carbs | 70.19g | 75.86g | 2% |
| Saturated fat | 0.406g | 0.197g | 1% |
| Monounsaturated fat | 0.445g | 0.208g | 1% |
| Fats | 2.43g | 1.63g | 1% |
| Calories | 338kcal | 338kcal | 0% |
| Net carbs | 59.49g | 60.76g | N/A |
| Calcium | 27mg | 24mg | 0% |
| Sugar | 6.82g | 0.98g | N/A |
| Sodium | 8mg | 2mg | 0% |
| Vitamin E | 0.79mg | 0.85mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.132mg | 0.108mg | 0% |
| Threonine | 0.443mg | 0.289mg | 0% |
| Isoleucine | 0.552mg | 0.208mg | 0% |
| Leucine | 1.07mg | 0.563mg | 0% |
| Lysine | 0.409mg | 0.286mg | 0% |
| Methionine | 0.258mg | 0.153mg | 0% |
| Phenylalanine | 0.737mg | 0.435mg | 0% |
| Valine | 0.681mg | 0.317mg | 0% |
| Histidine | 0.36mg | 0.189mg | 0% |
| Fructose | 0.24g | 0.11g | 0% |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +40.9% |
| Contains more FatsFats | +49.1% |
| Contains more OtherOther | +14% |
~equal in
Carbs
~75.86g
~equal in
Water
~10.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +113.9% |
| Contains more Poly. FatPolyunsaturated fat | +64% |
| Contains less Sat. FatSaturated fat | -51.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +425% |
| Contains more FructoseFructose | +118.2% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +20.3% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g