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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B1Vitamin B1 | +216.5% |
| Contains more Vitamin KVitamin K | +89.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +131.9% |
| Contains more Vitamin B6Vitamin B6 | +70% |
| Contains more FolateFolate | +111.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 1.329mg | 72% |
| Iron | 4.44mg | 1.96mg | 31% |
| Zinc | 3.28mg | 5.96mg | 24% |
| Starch | 53.92g | 22% | |
| Vitamin B1 | 0.364mg | 0.115mg | 21% |
| Fiber | 10.7g | 6.2g | 18% |
| Selenium | 11.7µg | 2.8µg | 16% |
| Folate | 45µg | 95µg | 13% |
| Vitamin B6 | 0.23mg | 0.391mg | 12% |
| Vitamin B2 | 0.113mg | 0.262mg | 11% |
| Magnesium | 136mg | 177mg | 10% |
| Choline | 35mg | 6% | |
| Phosphorus | 401mg | 433mg | 5% |
| Polyunsaturated fat | 1.258g | 0.676g | 4% |
| Omega-3 (ALA) | 0.065g | 4% | |
| Fats | 2.43g | 1.08g | 2% |
| Carbs | 70.19g | 74.9g | 2% |
| Calories | 338kcal | 357kcal | 1% |
| Calcium | 27mg | 21mg | 1% |
| Potassium | 388mg | 427mg | 1% |
| Copper | 0.511mg | 0.524mg | 1% |
| Vitamin B3 | 6.843mg | 6.733mg | 1% |
| Vitamin K | 3.6µg | 1.9µg | 1% |
| Saturated fat | 0.406g | 0.156g | 1% |
| Monounsaturated fat | 0.445g | 0.159g | 1% |
| Protein | 14.57g | 14.73g | 0% |
| Protein per 100 calories | 4.3g | 4.1g | N/A |
| Calories per 10 g protein | 232kcal | 242kcal | N/A |
| Weight per 100 calories | 30g | 28g | N/A |
| Unsaturated / Saturated Fat ratio | 4.2 | 5.4 | N/A |
| Net carbs | 59.49g | 68.7g | N/A |
| Sugar | 6.82g | 2.5g | N/A |
| Sodium | 8mg | 7mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin E | 0.79mg | 0.82mg | 0% |
| Vitamin B5 | 1.068mg | 1.074mg | 0% |
| Tryptophan | 0.132mg | 0.179mg | 0% |
| Threonine | 0.443mg | 0.469mg | 0% |
| Isoleucine | 0.552mg | 0.618mg | 0% |
| Leucine | 1.07mg | 1.018mg | 0% |
| Lysine | 0.409mg | 0.629mg | 0% |
| Methionine | 0.258mg | 0.438mg | 0% |
| Phenylalanine | 0.737mg | 0.721mg | 0% |
| Valine | 0.681mg | 0.858mg | 0% |
| Histidine | 0.36mg | 0.384mg | 0% |
| Fructose | 0.24g | 0% |
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% |
~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