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Spelt vs Wild rice - In-Depth Nutrition Comparison

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How are Spelt and Wild rice different?

  • Spelt is richer in Manganese, Iron, Vitamin B1, Fiber, and Selenium, while Wild rice is higher in Zinc, Folate, Vitamin B6, Vitamin B2, and Magnesium.
  • Spelt covers your daily need of Manganese 72% more than Wild rice.
  • Spelt contains 4 times more Selenium than Wild rice. Spelt contains 11.7µg of Selenium, while Wild rice contains 2.8µg.

Spelt, uncooked and Wild rice, raw types were 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
Spelt
2
:
6
Wild rice
Wild rice
Contains more Calcium +28.6%
Contains more Iron +126.5%
Contains more Magnesium +30.1%
Contains more Potassium +10.1%
Contains less Sodium -12.5%
Contains more Zinc +81.7%
Equal in Phosphorus - 433
Equal in Copper - 0.524
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Calcium +28.6%
Contains more Iron +126.5%
Contains more Magnesium +30.1%
Contains more Potassium +10.1%
Contains less Sodium -12.5%
Contains more Zinc +81.7%
Equal in Phosphorus - 433
Equal in Copper - 0.524

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
Spelt
3
:
7
Wild rice
Wild rice
Contains more Vitamin B1 +216.5%
Contains more Vitamin K +89.5%
Contains more Vitamin A +90%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B6 +70%
Contains more Folate +111.1%
Equal in Vitamin E - 0.82
Equal in Vitamin B3 - 6.733
Equal in Vitamin B5 - 1.074
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%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin B1 +216.5%
Contains more Vitamin K +89.5%
Contains more Vitamin A +90%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B6 +70%
Contains more Folate +111.1%
Equal in Vitamin E - 0.82
Equal in Vitamin B3 - 6.733
Equal in Vitamin B5 - 1.074

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
:
2
Wild rice
Wild rice
Contains more Fats +125%
Contains more Water +42%
Contains more Other +17%
Equal in Protein - 14.73
Equal in Carbs - 74.9
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
Wild rice
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Fats +125%
Contains more Water +42%
Contains more Other +17%
Equal in Protein - 14.73
Equal in Carbs - 74.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +179.9%
Contains more Polyunsaturated fat +86.1%
Contains less Saturated Fat -61.6%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Wild rice
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +179.9%
Contains more Polyunsaturated fat +86.1%
Contains less Saturated Fat -61.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Wild rice
Wild rice
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +13.6%
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
Wild rice
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +13.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spelt Wild rice
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
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spelt Wild rice Opinion
Net carbs 59.49g 68.7g Wild rice
Protein 14.57g 14.73g Wild rice
Fats 2.43g 1.08g Spelt
Carbs 70.19g 74.9g Wild rice
Calories 338kcal 357kcal Wild rice
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g 2.5g Wild rice
Fiber 10.7g 6.2g Spelt
Calcium 27mg 21mg Spelt
Iron 4.44mg 1.96mg Spelt
Magnesium 136mg 177mg Wild rice
Phosphorus 401mg 433mg Wild rice
Potassium 388mg 427mg Wild rice
Sodium 8mg 7mg Wild rice
Zinc 3.28mg 5.96mg Wild rice
Copper 0.511mg 0.524mg Wild rice
Vitamin A 10IU 19IU Wild rice
Vitamin A RAE 0µg 1µg Wild rice
Vitamin E 0.79mg 0.82mg Wild rice
Vitamin B1 0.364mg 0.115mg Spelt
Vitamin B2 0.113mg 0.262mg Wild rice
Vitamin B3 6.843mg 6.733mg Spelt
Vitamin B5 1.068mg 1.074mg Wild rice
Vitamin B6 0.23mg 0.391mg Wild rice
Folate 45µg 95µg Wild rice
Vitamin K 3.6µg 1.9µg Spelt
Tryptophan 0.132mg 0.179mg Wild rice
Threonine 0.443mg 0.469mg Wild rice
Isoleucine 0.552mg 0.618mg Wild rice
Leucine 1.07mg 1.018mg Spelt
Lysine 0.409mg 0.629mg Wild rice
Methionine 0.258mg 0.438mg Wild rice
Phenylalanine 0.737mg 0.721mg Spelt
Valine 0.681mg 0.858mg Wild rice
Histidine 0.36mg 0.384mg Wild rice
Saturated Fat 0.406g 0.156g Wild rice
Monounsaturated Fat 0.445g 0.159g Spelt
Polyunsaturated fat 1.258g 0.676g 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
35%
Spelt
39%
Wild rice
Minerals Daily Need Coverage Score
92%
Spelt
96%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 4.32g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.25g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Wild rice
Wild rice 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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/169726/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.