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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+2600%
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Iron
+204.1%
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Magnesium
+1600%
Contains
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Phosphorus
+1115.2%
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Potassium
+1392.3%
Contains
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Zinc
+720%
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Copper
+609.7%
Contains
less
Sodium
-100%
Contains
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Calcium
+2600%
Contains
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Iron
+204.1%
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Magnesium
+1600%
Contains
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Phosphorus
+1115.2%
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Potassium
+1392.3%
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Zinc
+720%
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Copper
+609.7%
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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
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Contains
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Vitamin A
+∞%
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Vitamin B1
+122%
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Vitamin B2
+606.3%
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Vitamin B3
+358.3%
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Vitamin B5
+169%
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Vitamin B6
+289.8%
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Folate
+31.1%
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Vitamin A
+∞%
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Vitamin B1
+122%
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Vitamin B2
+606.3%
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Vitamin B3
+358.3%
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Vitamin B5
+169%
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Vitamin B6
+289.8%
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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.
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| Lower in glycemic index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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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 Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 59.49g | 28.73g |
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| Protein | 14.57g | 2.36g |
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| Fats | 2.43g | 0.19g |
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| Carbs | 70.19g | 28.73g |
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| Calories | 338kcal | 130kcal |
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| Starch | 53.92g | g |
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| Fructose | 0.24g | g |
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| Sugar | 6.82g | g |
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| Fiber | 10.7g | g |
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| Calcium | 27mg | 1mg |
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| Iron | 4.44mg | 1.46mg |
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| Magnesium | 136mg | 8mg |
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| Phosphorus | 401mg | 33mg |
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| Potassium | 388mg | 26mg |
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| Sodium | 8mg | 0mg |
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| Zinc | 3.28mg | 0.4mg |
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| Copper | 0.511mg | 0.072mg |
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| Vitamin A | 10IU | 0IU |
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| Vitamin E | 0.79mg | mg |
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| Vitamin D | IU | 0IU |
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| Vitamin D | µg | 0µg |
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| Vitamin C | 0mg | 0mg | |
| Vitamin B1 | 0.364mg | 0.164mg |
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| Vitamin B2 | 0.113mg | 0.016mg |
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| Vitamin B3 | 6.843mg | 1.493mg |
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| Vitamin B5 | 1.068mg | 0.397mg |
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| Vitamin B6 | 0.23mg | 0.059mg |
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| Folate | 45µg | 59µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 3.6µg | µg |
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| Tryptophan | 0.132mg | 0.027mg |
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| Threonine | 0.443mg | 0.084mg |
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| Isoleucine | 0.552mg | 0.102mg |
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| Leucine | 1.07mg | 0.195mg |
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| Lysine | 0.409mg | 0.085mg |
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| Methionine | 0.258mg | 0.056mg |
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| Phenylalanine | 0.737mg | 0.126mg |
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| Valine | 0.681mg | 0.144mg |
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| Histidine | 0.36mg | 0.056mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | g | |
| Saturated Fat | 0.406g | 0.051g |
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| Monounsaturated Fat | 0.445g | 0.058g |
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| Polyunsaturated fat | 1.258g | 0.05g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
13
Mineral Summary Score
92
14
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%
14%
Carbohydrates
70%
29%
Fats
11%
1%
Comparison summary
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 6)
Which food is cheaper?
Spelt is cheaper (difference - $1)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Arborio rice is lower in Saturated Fat (difference - 0.355g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)