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Spelt vs Glutinous rice - In-Depth Nutrition Comparison

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A recap on differences between Spelt and Glutinous rice

  • Glutinous rice has less Manganese, Phosphorus, Iron, Copper, Vitamin B3, Fiber, Magnesium, Vitamin B1, Zinc, and Vitamin B5.
  • Spelt covers your daily Manganese needs 118% more than Glutinous rice.
  • Glutinous rice contains 50 times less Phosphorus than Spelt. Spelt contains 401mg of Phosphorus, while Glutinous rice contains 8mg.

Food varieties used in this article are Spelt, uncooked and Rice, white, glutinous, unenriched, cooked.

Infographic

Spelt vs Glutinous rice 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
Spelt
7
:
Contains more Iron +3071.4%
Contains more Calcium +1250%
Contains more Potassium +3780%
Contains more Magnesium +2620%
Contains more Copper +942.9%
Contains more Zinc +700%
Contains more Phosphorus +4912.5%
Contains less Sodium -37.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 1% 1% 4% 17% 12% 4% 1%
Contains more Iron +3071.4%
Contains more Calcium +1250%
Contains more Potassium +3780%
Contains more Magnesium +2620%
Contains more Copper +942.9%
Contains more Zinc +700%
Contains more Phosphorus +4912.5%
Contains less Sodium -37.5%

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
9
:
Contains more Vitamin A +∞%
Contains more Vitamin E +1875%
Contains more Vitamin B1 +1720%
Contains more Vitamin B2 +769.2%
Contains more Vitamin B3 +2259.7%
Contains more Vitamin B5 +396.7%
Contains more Vitamin B6 +784.6%
Contains more Vitamin K +∞%
Contains more Folate +4400%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 5% 3% 6% 13% 6% 0% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1875%
Contains more Vitamin B1 +1720%
Contains more Vitamin B2 +769.2%
Contains more Vitamin B3 +2259.7%
Contains more Vitamin B5 +396.7%
Contains more Vitamin B6 +784.6%
Contains more Vitamin K +∞%
Contains more Folate +4400%

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
3
Glutinous rice
Mineral Summary Score
92
Spelt
5
Glutinous 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
12%
Glutinous rice
Carbohydrates
70%
Spelt
21%
Glutinous rice
Fats
11%
Spelt
1%
Glutinous rice

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 Glutinous 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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 35)
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?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 6.77g)
Which food contains less Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 0.367g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Spelt Glutinous rice Opinion
Calories 338 97 Spelt
Protein 14.57 2.02 Spelt
Fats 2.43 0.19 Spelt
Vitamin C 0 0
Carbs 70.19 21.09 Spelt
Cholesterol 0 0
Vitamin D 0 Glutinous rice
Iron 4.44 0.14 Spelt
Calcium 27 2 Spelt
Potassium 388 10 Spelt
Magnesium 136 5 Spelt
Sugar 6.82 0.05 Glutinous rice
Fiber 10.7 1 Spelt
Copper 0.511 0.049 Spelt
Zinc 3.28 0.41 Spelt
Starch 53.92 Spelt
Phosphorus 401 8 Spelt
Sodium 8 5 Glutinous rice
Vitamin A 10 0 Spelt
Vitamin E 0.79 0.04 Spelt
Vitamin D 0 Glutinous rice
Vitamin B1 0.364 0.02 Spelt
Vitamin B2 0.113 0.013 Spelt
Vitamin B3 6.843 0.29 Spelt
Vitamin B5 1.068 0.215 Spelt
Vitamin B6 0.23 0.026 Spelt
Vitamin B12 0 0
Vitamin K 3.6 0 Spelt
Folate 45 1 Spelt
Trans Fat
Saturated Fat 0.406 0.039 Glutinous rice
Monounsaturated Fat 0.445 0.07 Spelt
Polyunsaturated fat 1.258 0.069 Spelt
Tryptophan 0.132 0.023 Spelt
Threonine 0.443 0.072 Spelt
Isoleucine 0.552 0.087 Spelt
Leucine 1.07 0.167 Spelt
Lysine 0.409 0.073 Spelt
Methionine 0.258 0.047 Spelt
Phenylalanine 0.737 0.108 Spelt
Valine 0.681 0.123 Spelt
Histidine 0.36 0.047 Spelt
Fructose 0.24 Spelt

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.