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  6. Spelt vs. Rye

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.

The food varieties used in the comparison are Spelt, uncooked and Rye grain.

Infographic

Spelt vs Rye 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
7
:
3
Rye
Rye
Contains more Calcium +12.5%
Contains more Iron +68.8%
Contains more Magnesium +23.6%
Contains more Phosphorus +20.8%
Contains more Zinc +23.8%
Contains more Copper +39.2%
Contains more Manganese +15.8%
Contains more Potassium +31.4%
Contains less Sodium -75%
Contains more Selenium +18.8%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +12.5%
Contains more Iron +68.8%
Contains more Magnesium +23.6%
Contains more Phosphorus +20.8%
Contains more Zinc +23.8%
Contains more Copper +39.2%
Contains more Manganese +15.8%
Contains more Potassium +31.4%
Contains less Sodium -75%
Contains more Selenium +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.
Spelt
Spelt
3
:
7
Rye
Rye
Contains more Vitamin B1 +15.2%
Contains more Vitamin B3 +60.3%
Contains more Folate +18.4%
Contains more Vitamin B2 +122.1%
Contains more Vitamin B5 +36.3%
Contains more Vitamin B6 +27.8%
Contains more Vitamin K +63.9%
Equal in Vitamin A - 11
Equal in Vitamin E - 0.85
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%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin B1 +15.2%
Contains more Vitamin B3 +60.3%
Contains more Folate +18.4%
Contains more Vitamin B2 +122.1%
Contains more Vitamin B5 +36.3%
Contains more Vitamin B6 +27.8%
Contains more Vitamin K +63.9%
Equal in Vitamin A - 11
Equal in Vitamin E - 0.85

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Rye
Rye
Contains more Protein +40.9%
Contains more Fats +49.1%
Contains more Other +14%
Equal in Carbs - 75.86
Equal in Water - 10.6
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
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Protein +40.9%
Contains more Fats +49.1%
Contains more Other +14%
Equal in Carbs - 75.86
Equal in Water - 10.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Rye
Rye
Contains more Monounsaturated Fat +113.9%
Contains more Polyunsaturated fat +64%
Contains less Saturated Fat -51.5%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +113.9%
Contains more Polyunsaturated fat +64%
Contains less Saturated Fat -51.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Rye
Rye
Contains more Starch +∞%
Contains more Glucose +425%
Contains more Fructose +118.2%
Contains more Maltose +∞%
Contains more Sucrose +20.3%
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
Rye
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +425%
Contains more Fructose +118.2%
Contains more Maltose +∞%
Contains more Sucrose +20.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Rye Opinion
Net carbs 59.49g 60.76g Rye
Protein 14.57g 10.34g Spelt
Fats 2.43g 1.63g Spelt
Carbs 70.19g 75.86g Rye
Calories 338kcal 338kcal
Starch 53.92g Spelt
Fructose 0.24g 0.11g Spelt
Sugar 6.82g 0.98g Rye
Fiber 10.7g 15.1g Rye
Calcium 27mg 24mg Spelt
Iron 4.44mg 2.63mg Spelt
Magnesium 136mg 110mg Spelt
Phosphorus 401mg 332mg Spelt
Potassium 388mg 510mg Rye
Sodium 8mg 2mg Rye
Zinc 3.28mg 2.65mg Spelt
Copper 0.511mg 0.367mg Spelt
Manganese 2.983mg 2.577mg Spelt
Selenium 11.7µg 13.9µg Rye
Vitamin A 10IU 11IU Rye
Vitamin A RAE 0µg 1µg Rye
Vitamin E 0.79mg 0.85mg Rye
Vitamin B1 0.364mg 0.316mg Spelt
Vitamin B2 0.113mg 0.251mg Rye
Vitamin B3 6.843mg 4.27mg Spelt
Vitamin B5 1.068mg 1.456mg Rye
Vitamin B6 0.23mg 0.294mg Rye
Folate 45µg 38µg Spelt
Vitamin K 3.6µg 5.9µg Rye
Tryptophan 0.132mg 0.108mg Spelt
Threonine 0.443mg 0.289mg Spelt
Isoleucine 0.552mg 0.208mg Spelt
Leucine 1.07mg 0.563mg Spelt
Lysine 0.409mg 0.286mg Spelt
Methionine 0.258mg 0.153mg Spelt
Phenylalanine 0.737mg 0.435mg Spelt
Valine 0.681mg 0.317mg Spelt
Histidine 0.36mg 0.189mg Spelt
Saturated Fat 0.406g 0.197g Rye
Monounsaturated Fat 0.445g 0.208g Spelt
Polyunsaturated fat 1.258g 0.767g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
36%
Rye
Minerals Daily Need Coverage Score
119%
Spelt
98%
Rye

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.4)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 5.84g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.209g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.