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Spelt vs Rice - In-Depth Nutrition Comparison

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A recap on differences between Spelt and Rice

  • Rice has less Manganese, Phosphorus, Copper, Fiber, Iron, Vitamin B3, Magnesium, Zinc, Vitamin B1, and Vitamin B5.
  • Spelt covers your daily Manganese needs 109% more than Rice.
  • Rice contains 27 times less Fiber than Spelt. Spelt contains 10.7g of Fiber, while Rice contains 0.4g.

Food varieties used in this article are Spelt, uncooked and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Spelt vs 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
Spelt
7
:
1
Rice
Contains more Calcium +170%
Contains more Iron +270%
Contains more Magnesium +1033.3%
Contains more Phosphorus +832.6%
Contains more Potassium +1008.6%
Contains more Zinc +569.4%
Contains more Copper +640.6%
Contains less Sodium -87.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Contains more Calcium +170%
Contains more Iron +270%
Contains more Magnesium +1033.3%
Contains more Phosphorus +832.6%
Contains more Potassium +1008.6%
Contains more Zinc +569.4%
Contains more Copper +640.6%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
8
:
2
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +1875%
Contains more Vitamin B1 +123.3%
Contains more Vitamin B2 +769.2%
Contains more Vitamin B3 +363.6%
Contains more Vitamin B5 +173.8%
Contains more Vitamin B6 +147.3%
Contains more Vitamin K +∞%
Contains more Folate +28.9%
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% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +1875%
Contains more Vitamin B1 +123.3%
Contains more Vitamin B2 +769.2%
Contains more Vitamin B3 +363.6%
Contains more Vitamin B5 +173.8%
Contains more Vitamin B6 +147.3%
Contains more Vitamin K +∞%
Contains more Folate +28.9%

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

All nutrients comparison - raw data values

Nutrient Spelt Rice Opinion
Net carbs 59.49g 27.77g Spelt
Protein 14.57g 2.69g Spelt
Fats 2.43g 0.28g Spelt
Carbs 70.19g 28.17g Spelt
Calories 338kcal 130kcal Spelt
Starch 53.92g g Spelt
Fructose 0.24g g Spelt
Sugar 6.82g 0.05g Rice
Fiber 10.7g 0.4g Spelt
Calcium 27mg 10mg Spelt
Iron 4.44mg 1.2mg Spelt
Magnesium 136mg 12mg Spelt
Phosphorus 401mg 43mg Spelt
Potassium 388mg 35mg Spelt
Sodium 8mg 1mg Rice
Zinc 3.28mg 0.49mg Spelt
Copper 0.511mg 0.069mg Spelt
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 0.04mg Spelt
Vitamin D IU 0IU Rice
Vitamin D µg 0µg Rice
Vitamin C 0mg 0mg
Vitamin B1 0.364mg 0.163mg Spelt
Vitamin B2 0.113mg 0.013mg Spelt
Vitamin B3 6.843mg 1.476mg Spelt
Vitamin B5 1.068mg 0.39mg Spelt
Vitamin B6 0.23mg 0.093mg Spelt
Folate 45µg 58µg Rice
Vitamin B12 0µg 0µg
Vitamin K 3.6µg 0µg Spelt
Tryptophan 0.132mg 0.031mg Spelt
Threonine 0.443mg 0.096mg Spelt
Isoleucine 0.552mg 0.116mg Spelt
Leucine 1.07mg 0.222mg Spelt
Lysine 0.409mg 0.097mg Spelt
Methionine 0.258mg 0.063mg Spelt
Phenylalanine 0.737mg 0.144mg Spelt
Valine 0.681mg 0.164mg Spelt
Histidine 0.36mg 0.063mg Spelt
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.406g 0.077g Rice
Monounsaturated Fat 0.445g 0.088g Spelt
Polyunsaturated fat 1.258g 0.076g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt 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
Rice
Mineral Summary Score
92
Spelt
14
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
16%
Rice
Carbohydrates
70%
Spelt
28%
Rice
Fats
11%
Spelt
1%
Rice

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 6.77g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.329g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 3)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.