Spelt vs. Wild rice raw — In-Depth Nutrition Comparison
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How are spelt and wild rice raw different?
- Spelt is richer in manganese, iron, vitamin B1, fiber, and selenium, while wild rice raw is higher in zinc, folate, vitamin B6, vitamin B2, and magnesium.
- Spelt covers your daily need for manganese 72% more than wild rice raw.
- Spelt contains 4 times more Selenium than wild rice raw. Spelt contains 11.7µg of Selenium, while wild rice raw contains 2.8µg.
Spelt, uncooked and Wild rice, raw types were used in this article.
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.
| Contains more CalciumCalcium | +28.6% |
| Contains more IronIron | +126.5% |
| Contains more ManganeseManganese | +124.5% |
| Contains more SeleniumSelenium | +317.9% |
| Contains more MagnesiumMagnesium | +30.1% |
| Contains more PotassiumPotassium | +10.1% |
| Contains more ZincZinc | +81.7% |
| Contains less SodiumSodium | -12.5% |
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 B1Vitamin B1 | +216.5% |
| Contains more Vitamin KVitamin K | +89.5% |
| Contains more Vitamin AVitamin A | +90% |
| Contains more Vitamin B2Vitamin B2 | +131.9% |
| Contains more Vitamin B6Vitamin B6 | +70% |
| Contains more FolateFolate | +111.1% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
| Contains more FatsFats | +125% |
| Contains more WaterWater | +42% |
| Contains more OtherOther | +17% |
~equal in
Protein
~14.73g
~equal in
Carbs
~74.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.406 g
Monounsaturated Fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
Saturated Fat:
Sat. Fat
0.156 g
Monounsaturated Fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
| Contains more Mono. FatMonounsaturated Fat | +179.9% |
| Contains more Poly. FatPolyunsaturated fat | +86.1% |
| Contains less Sat. FatSaturated Fat | -61.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +13.6% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 338kcal | 357kcal |
|
| Protein | 14.57g | 14.73g |
|
| Fats | 2.43g | 1.08g |
|
| Net carbs | 59.49g | 68.7g |
|
| Carbs | 70.19g | 74.9g |
|
| Magnesium | 136mg | 177mg |
|
| Calcium | 27mg | 21mg |
|
| Potassium | 388mg | 427mg |
|
| Iron | 4.44mg | 1.96mg |
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| Sugar | 6.82g | 2.5g |
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| Fiber | 10.7g | 6.2g |
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| Copper | 0.511mg | 0.524mg |
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| Zinc | 3.28mg | 5.96mg |
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| Starch | 53.92g |
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| Phosphorus | 401mg | 433mg |
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| Sodium | 8mg | 7mg |
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| Vitamin A | 10IU | 19IU |
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| Vitamin A | 0µg | 1µg |
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| Vitamin E | 0.79mg | 0.82mg |
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| Manganese | 2.983mg | 1.329mg |
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| Selenium | 11.7µg | 2.8µg |
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| Vitamin B1 | 0.364mg | 0.115mg |
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| Vitamin B2 | 0.113mg | 0.262mg |
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| Vitamin B3 | 6.843mg | 6.733mg |
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| Vitamin B5 | 1.068mg | 1.074mg |
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| Vitamin B6 | 0.23mg | 0.391mg |
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| Vitamin K | 3.6µg | 1.9µg |
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| Folate | 45µg | 95µg |
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| Choline | 35mg |
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| Saturated Fat | 0.406g | 0.156g |
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| Monounsaturated Fat | 0.445g | 0.159g |
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| Polyunsaturated fat | 1.258g | 0.676g |
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| Tryptophan | 0.132mg | 0.179mg |
|
| Threonine | 0.443mg | 0.469mg |
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| Isoleucine | 0.552mg | 0.618mg |
|
| Leucine | 1.07mg | 1.018mg |
|
| Lysine | 0.409mg | 0.629mg |
|
| Methionine | 0.258mg | 0.438mg |
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| Phenylalanine | 0.737mg | 0.721mg |
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| Valine | 0.681mg | 0.858mg |
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| Histidine | 0.36mg | 0.384mg |
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| Fructose | 0.24g |
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| Omega-3 - ALA | 0.065g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
37%
Minerals Daily Need Coverage Score
119%
96%
Comparison summary
Which food is lower in Sugar?
Wild rice raw is lower in Sugar (difference - 4.32g)
Which food contains less Sodium?
Wild rice raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Wild rice raw is lower in Saturated Fat (difference - 0.25g)
Which food is lower in glycemic index?
Wild rice raw is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Wild rice raw 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.