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Spelt vs Arborio rice - In-Depth Nutrition Comparison

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Summary of differences between Spelt and Arborio rice

  • The amount of Manganese, Phosphorus, Copper, Iron, Vitamin B3, Magnesium, Zinc, Vitamin B1, Vitamin B5, and Vitamin B6 in Spelt is higher than in Arborio rice.
  • Spelt covers your daily need of Manganese 114% more than Arborio rice.
  • Spelt contains 17 times more Magnesium than Arborio rice. While Spelt contains 136mg of Magnesium, Arborio rice contains only 8mg.

These are the specific foods used in this comparison Spelt, uncooked and Rice, white, short-grain, enriched, cooked.

Infographic

Spelt vs Arborio 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
Contains more Calcium +2600%
Contains more Iron +204.1%
Contains more Magnesium +1600%
Contains more Phosphorus +1115.2%
Contains more Potassium +1392.3%
Contains more Zinc +720%
Contains more Copper +609.7%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +2600%
Contains more Iron +204.1%
Contains more Magnesium +1600%
Contains more Phosphorus +1115.2%
Contains more Potassium +1392.3%
Contains more Zinc +720%
Contains more Copper +609.7%
Contains less Sodium -100%

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
8
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +122%
Contains more Vitamin B2 +606.3%
Contains more Vitamin B3 +358.3%
Contains more Vitamin B5 +169%
Contains more Vitamin B6 +289.8%
Contains more Folate +31.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +122%
Contains more Vitamin B2 +606.3%
Contains more Vitamin B3 +358.3%
Contains more Vitamin B5 +169%
Contains more Vitamin B6 +289.8%
Contains more Folate +31.1%

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 Arborio rice
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spelt Arborio rice Opinion
Net carbs 59.49g 28.73g Spelt
Protein 14.57g 2.36g Spelt
Fats 2.43g 0.19g Spelt
Carbs 70.19g 28.73g Spelt
Calories 338kcal 130kcal Spelt
Starch 53.92g g Spelt
Fructose 0.24g g Spelt
Sugar 6.82g g Arborio rice
Fiber 10.7g g Spelt
Calcium 27mg 1mg Spelt
Iron 4.44mg 1.46mg Spelt
Magnesium 136mg 8mg Spelt
Phosphorus 401mg 33mg Spelt
Potassium 388mg 26mg Spelt
Sodium 8mg 0mg Arborio rice
Zinc 3.28mg 0.4mg Spelt
Copper 0.511mg 0.072mg Spelt
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg mg Spelt
Vitamin D IU 0IU Arborio rice
Vitamin D µg 0µg Arborio rice
Vitamin C 0mg 0mg
Vitamin B1 0.364mg 0.164mg Spelt
Vitamin B2 0.113mg 0.016mg Spelt
Vitamin B3 6.843mg 1.493mg Spelt
Vitamin B5 1.068mg 0.397mg Spelt
Vitamin B6 0.23mg 0.059mg Spelt
Folate 45µg 59µg Arborio rice
Vitamin B12 0µg 0µg
Vitamin K 3.6µg µg Spelt
Tryptophan 0.132mg 0.027mg Spelt
Threonine 0.443mg 0.084mg Spelt
Isoleucine 0.552mg 0.102mg Spelt
Leucine 1.07mg 0.195mg Spelt
Lysine 0.409mg 0.085mg Spelt
Methionine 0.258mg 0.056mg Spelt
Phenylalanine 0.737mg 0.126mg Spelt
Valine 0.681mg 0.144mg Spelt
Histidine 0.36mg 0.056mg Spelt
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.406g 0.051g Arborio rice
Monounsaturated Fat 0.445g 0.058g Spelt
Polyunsaturated fat 1.258g 0.05g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Spelt
13
Arborio rice
Mineral Summary Score
92
Spelt
14
Arborio rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Spelt
14%
Arborio rice
Carbohydrates
70%
Spelt
29%
Arborio rice
Fats
11%
Spelt
1%
Arborio rice

Comparison summary

Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 6)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.355g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.