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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 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.

Infographic

Spelt vs Wild rice 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.
Spelt
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
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.
Spelt
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Wild rice 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
Spelt
4
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 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
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
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
Spelt
5
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 StarchStarch +∞%
Contains more SucroseSucrose +78.8%
Contains more GlucoseGlucose +320%
Contains more FructoseFructose +20%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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.