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Spelt vs. Wild rice — In-Depth Nutrition Comparison

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How are Spelt and Wild rice different?

  • Spelt has more Manganese, Iron, Phosphorus, Copper, Fiber, Vitamin B3, Vitamin B1, Magnesium, Selenium, and Vitamin B5 than Wild rice.
  • Daily need coverage for Manganese from Spelt is 117% higher.
  • Spelt contains 15 times more Selenium than Wild rice. While Spelt contains 11.7µg of Selenium, Wild rice contains only 0.8µg.

Spelt, uncooked and Wild rice, cooked are the varieties used in this article.

Infographic

Spelt vs Wild 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.
Contains more Calcium +800%
Contains more Iron +640%
Contains more Magnesium +325%
Contains more Phosphorus +389%
Contains more Potassium +284.2%
Contains more Zinc +144.8%
Contains more Copper +322.3%
Contains more Manganese +957.8%
Contains more Selenium +1362.5%
Contains less Sodium -62.5%
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 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +800%
Contains more Iron +640%
Contains more Magnesium +325%
Contains more Phosphorus +389%
Contains more Potassium +284.2%
Contains more Zinc +144.8%
Contains more Copper +322.3%
Contains more Manganese +957.8%
Contains more Selenium +1362.5%
Contains less Sodium -62.5%

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
:
Contains more Vitamin A +233.3%
Contains more Vitamin E +229.2%
Contains more Vitamin B1 +600%
Contains more Vitamin B2 +29.9%
Contains more Vitamin B3 +431.7%
Contains more Vitamin B5 +593.5%
Contains more Vitamin B6 +70.4%
Contains more Folate +73.1%
Contains more Vitamin K +620%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +233.3%
Contains more Vitamin E +229.2%
Contains more Vitamin B1 +600%
Contains more Vitamin B2 +29.9%
Contains more Vitamin B3 +431.7%
Contains more Vitamin B5 +593.5%
Contains more Vitamin B6 +70.4%
Contains more Folate +73.1%
Contains more Vitamin K +620%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +265.2%
Contains more Fats +614.7%
Contains more Carbs +228.9%
Contains more Other +347.5%
Contains more Water +570.9%
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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +265.2%
Contains more Fats +614.7%
Contains more Carbs +228.9%
Contains more Other +347.5%
Contains more Water +570.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +790%
Contains more Polyunsaturated fat +490.6%
Contains less Saturated Fat -87.9%
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +790%
Contains more Polyunsaturated fat +490.6%
Contains less Saturated Fat -87.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +78.8%
Contains more Glucose +320%
Contains more Fructose +20%
Contains more Maltose +∞%
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
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +78.8%
Contains more Glucose +320%
Contains more Fructose +20%
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 Wild rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Spelt Wild rice Opinion
Net carbs 59.49g 19.54g Spelt
Protein 14.57g 3.99g Spelt
Fats 2.43g 0.34g Spelt
Carbs 70.19g 21.34g Spelt
Calories 338kcal 101kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g 0.2g Spelt
Sugar 6.82g 0.73g Wild rice
Fiber 10.7g 1.8g Spelt
Calcium 27mg 3mg Spelt
Iron 4.44mg 0.6mg Spelt
Magnesium 136mg 32mg Spelt
Phosphorus 401mg 82mg Spelt
Potassium 388mg 101mg Spelt
Sodium 8mg 3mg Wild rice
Zinc 3.28mg 1.34mg Spelt
Copper 0.511mg 0.121mg Spelt
Manganese 2.983mg 0.282mg Spelt
Selenium 11.7µg 0.8µg Spelt
Vitamin A 10IU 3IU Spelt
Vitamin E 0.79mg 0.24mg Spelt
Vitamin B1 0.364mg 0.052mg Spelt
Vitamin B2 0.113mg 0.087mg Spelt
Vitamin B3 6.843mg 1.287mg Spelt
Vitamin B5 1.068mg 0.154mg Spelt
Vitamin B6 0.23mg 0.135mg Spelt
Folate 45µg 26µg Spelt
Vitamin K 3.6µg 0.5µg Spelt
Tryptophan 0.132mg 0.049mg Spelt
Threonine 0.443mg 0.127mg Spelt
Isoleucine 0.552mg 0.167mg Spelt
Leucine 1.07mg 0.276mg Spelt
Lysine 0.409mg 0.17mg Spelt
Methionine 0.258mg 0.119mg Spelt
Phenylalanine 0.737mg 0.195mg Spelt
Valine 0.681mg 0.232mg Spelt
Histidine 0.36mg 0.104mg Spelt
Saturated Fat 0.406g 0.049g Wild rice
Monounsaturated Fat 0.445g 0.05g Spelt
Polyunsaturated fat 1.258g 0.213g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Wild 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
10%
Wild rice
Minerals Daily Need Coverage Score
119%
Spelt
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 6.09g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.357g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 6)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.