Spelt vs. Arborio rice — In-Depth Nutrition Comparison
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The main differences between spelt and arborio rice
- Spelt has more manganese, phosphorus, copper, magnesium, zinc, and vitamin B3; however, arborio rice has more folate, selenium, and vitamin B1.
- Daily need coverage for manganese for spelt is 32% higher.
- Arborio rice has 6 times less magnesium than spelt. Spelt has 49mg of magnesium, while arborio rice has 8mg.
Food types used in this article are Spelt, cooked and Rice, white, short-grain, enriched, cooked.
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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 | +512.5% |
| Contains more CalciumCalcium | +900% |
| Contains more PotassiumPotassium | +450% |
| Contains more IronIron | +14.4% |
| Contains more CopperCopper | +198.6% |
| Contains more ZincZinc | +212.5% |
| Contains more PhosphorusPhosphorus | +354.5% |
| Contains more ManganeseManganese | +205.6% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +87.5% |
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 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +87.5% |
| Contains more Vitamin B3Vitamin B3 | +72.1% |
| Contains more Vitamin B6Vitamin B6 | +35.6% |
| Contains more Vitamin B1Vitamin B1 | +59.2% |
| Contains more FolateFolate | +353.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.091mg | 0.357mg | 32% |
| Phosphorus | 150mg | 33mg | 17% |
| Copper | 0.215mg | 0.072mg | 16% |
| Fiber | 3.9g | 16% | |
| Folate | 13µg | 59µg | 12% |
| Magnesium | 49mg | 8mg | 10% |
| Starch | 19.57g | 8% | |
| Zinc | 1.25mg | 0.4mg | 8% |
| Vitamin B5 | 0.397mg | 8% | |
| Vitamin B3 | 2.57mg | 1.493mg | 7% |
| Protein | 5.5g | 2.36g | 6% |
| Selenium | 4µg | 7.5µg | 6% |
| Vitamin B1 | 0.103mg | 0.164mg | 5% |
| Iron | 1.67mg | 1.46mg | 3% |
| Potassium | 143mg | 26mg | 3% |
| Vitamin B6 | 0.08mg | 0.059mg | 2% |
| Vitamin E | 0.26mg | 2% | |
| Calcium | 10mg | 1mg | 1% |
| Carbs | 26.44g | 28.73g | 1% |
| Fats | 0.85g | 0.19g | 1% |
| Vitamin B2 | 0.03mg | 0.016mg | 1% |
| Calories | 127kcal | 130kcal | 0% |
| Net carbs | 22.54g | 28.73g | N/A |
| Sodium | 5mg | 0mg | 0% |
| Saturated fat | 0.051g | 0% | |
| Monounsaturated fat | 0.058g | 0% | |
| Polyunsaturated fat | 0.05g | 0% | |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.084mg | 0% | |
| Isoleucine | 0.102mg | 0% | |
| Leucine | 0.195mg | 0% | |
| Lysine | 0.085mg | 0% | |
| Methionine | 0.056mg | 0% | |
| Phenylalanine | 0.126mg | 0% | |
| Valine | 0.144mg | 0% | |
| Histidine | 0.056mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
| Contains more ProteinProtein | +133.1% |
| Contains more FatsFats | +347.4% |
| Contains more OtherOther | +242.1% |
~equal in
Carbs
~28.73g
~equal in
Water
~68.53g
