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 for 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.
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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 | +325% |
| Contains more CalciumCalcium | +800% |
| Contains more PotassiumPotassium | +284.2% |
| Contains more IronIron | +640% |
| Contains more CopperCopper | +322.3% |
| Contains more ZincZinc | +144.8% |
| Contains more PhosphorusPhosphorus | +389% |
| Contains more ManganeseManganese | +957.8% |
| Contains more SeleniumSelenium | +1362.5% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin EVitamin E | +229.2% |
| Contains more Vitamin B1Vitamin B1 | +600% |
| Contains more Vitamin B2Vitamin B2 | +29.9% |
| Contains more Vitamin B3Vitamin B3 | +431.7% |
| Contains more Vitamin B5Vitamin B5 | +593.5% |
| Contains more Vitamin B6Vitamin B6 | +70.4% |
| Contains more Vitamin KVitamin K | +620% |
| Contains more FolateFolate | +73.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.282mg | 117% |
| Iron | 4.44mg | 0.6mg | 48% |
| Phosphorus | 401mg | 82mg | 46% |
| Copper | 0.511mg | 0.121mg | 43% |
| Fiber | 10.7g | 1.8g | 36% |
| Vitamin B3 | 6.843mg | 1.287mg | 35% |
| Vitamin B1 | 0.364mg | 0.052mg | 26% |
| Magnesium | 136mg | 32mg | 25% |
| Starch | 53.92g | 22% | |
| Protein | 14.57g | 3.99g | 21% |
| Selenium | 11.7µg | 0.8µg | 20% |
| Zinc | 3.28mg | 1.34mg | 18% |
| Vitamin B5 | 1.068mg | 0.154mg | 18% |
| Carbs | 70.19g | 21.34g | 16% |
| Calories | 338kcal | 101kcal | 12% |
| Potassium | 388mg | 101mg | 8% |
| Polyunsaturated fat | 1.258g | 0.213g | 7% |
| Vitamin B6 | 0.23mg | 0.135mg | 7% |
| Folate | 45µg | 26µg | 5% |
| Vitamin E | 0.79mg | 0.24mg | 4% |
| Vitamin K | 3.6µg | 0.5µg | 3% |
| Fats | 2.43g | 0.34g | 3% |
| Choline | 10.2mg | 2% | |
| Saturated fat | 0.406g | 0.049g | 2% |
| Vitamin B2 | 0.113mg | 0.087mg | 2% |
| Calcium | 27mg | 3mg | 2% |
| Monounsaturated fat | 0.445g | 0.05g | 1% |
| Net carbs | 59.49g | 19.54g | N/A |
| Sugar | 6.82g | 0.73g | N/A |
| Sodium | 8mg | 3mg | 0% |
| Tryptophan | 0.132mg | 0.049mg | 0% |
| Threonine | 0.443mg | 0.127mg | 0% |
| Isoleucine | 0.552mg | 0.167mg | 0% |
| Leucine | 1.07mg | 0.276mg | 0% |
| Lysine | 0.409mg | 0.17mg | 0% |
| Methionine | 0.258mg | 0.119mg | 0% |
| Phenylalanine | 0.737mg | 0.195mg | 0% |
| Valine | 0.681mg | 0.232mg | 0% |
| Histidine | 0.36mg | 0.104mg | 0% |
| Fructose | 0.24g | 0.2g | 0% |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +265.2% |
| Contains more FatsFats | +614.7% |
| Contains more CarbsCarbs | +228.9% |
| Contains more OtherOther | +347.5% |
| Contains more WaterWater | +570.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +790% |
| Contains more Poly. FatPolyunsaturated fat | +490.6% |
| Contains less Sat. FatSaturated fat | -87.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +78.8% |
| Contains more GlucoseGlucose | +320% |
| Contains more FructoseFructose | +20% |
| Contains more MaltoseMaltose | +∞% |
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