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Spelt vs Brown rice - In-Depth Nutrition Comparison

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What are the differences between Spelt and Brown rice?

  • Spelt is richer than Brown rice in Manganese, Iron, Copper, Phosphorus, Fiber, Vitamin B3, Zinc, Magnesium, Vitamin B1, and Vitamin B5.
  • Spelt's daily need coverage for Manganese is 87% more.
  • Spelt has 8 times more Iron than Brown rice. While Spelt has 4.44mg of Iron, Brown rice has only 0.56mg.

We used Spelt, uncooked and Rice, brown, long-grain, cooked types in this article.

Infographic

Spelt vs Brown 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
Spelt
7
:
1
Brown rice
Brown rice
Contains more Calcium +800%
Contains more Iron +692.9%
Contains more Magnesium +248.7%
Contains more Phosphorus +289.3%
Contains more Potassium +351.2%
Contains more Zinc +362%
Contains more Copper +382.1%
Contains less Sodium -50%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +800%
Contains more Iron +692.9%
Contains more Magnesium +248.7%
Contains more Phosphorus +289.3%
Contains more Potassium +351.2%
Contains more Zinc +362%
Contains more Copper +382.1%
Contains less Sodium -50%

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
Spelt
9
:
1
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin E +364.7%
Contains more Vitamin B1 +104.5%
Contains more Vitamin B2 +63.8%
Contains more Vitamin B3 +167.2%
Contains more Vitamin B5 +181.1%
Contains more Vitamin B6 +87%
Contains more Folate +400%
Contains more Vitamin K +1700%
Spelt
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%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +364.7%
Contains more Vitamin B1 +104.5%
Contains more Vitamin B2 +63.8%
Contains more Vitamin B3 +167.2%
Contains more Vitamin B5 +181.1%
Contains more Vitamin B6 +87%
Contains more Folate +400%
Contains more Vitamin K +1700%

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 Brown 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 Brown rice Opinion
Net carbs 59.49g 23.98g Spelt
Protein 14.57g 2.74g Spelt
Fats 2.43g 0.97g Spelt
Carbs 70.19g 25.58g Spelt
Calories 338kcal 123kcal Spelt
Starch 53.92g 24.79g Spelt
Fructose 0.24g 0g Spelt
Sugar 6.82g 0.24g Brown rice
Fiber 10.7g 1.6g Spelt
Calcium 27mg 3mg Spelt
Iron 4.44mg 0.56mg Spelt
Magnesium 136mg 39mg Spelt
Phosphorus 401mg 103mg Spelt
Potassium 388mg 86mg Spelt
Sodium 8mg 4mg Brown rice
Zinc 3.28mg 0.71mg Spelt
Copper 0.511mg 0.106mg Spelt
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 0.17mg Spelt
Vitamin D IU 0IU Brown rice
Vitamin D µg 0µg Brown rice
Vitamin C 0mg 0mg
Vitamin B1 0.364mg 0.178mg Spelt
Vitamin B2 0.113mg 0.069mg Spelt
Vitamin B3 6.843mg 2.561mg Spelt
Vitamin B5 1.068mg 0.38mg Spelt
Vitamin B6 0.23mg 0.123mg Spelt
Folate 45µg 9µg Spelt
Vitamin B12 0µg 0µg
Vitamin K 3.6µg 0.2µg Spelt
Tryptophan 0.132mg 0.033mg Spelt
Threonine 0.443mg 0.095mg Spelt
Isoleucine 0.552mg 0.109mg Spelt
Leucine 1.07mg 0.214mg Spelt
Lysine 0.409mg 0.099mg Spelt
Methionine 0.258mg 0.058mg Spelt
Phenylalanine 0.737mg 0.133mg Spelt
Valine 0.681mg 0.151mg Spelt
Histidine 0.36mg 0.066mg Spelt
Cholesterol 0mg 0mg
Trans Fat g 0g Spelt
Saturated Fat 0.406g 0.26g Brown rice
Monounsaturated Fat 0.445g 0.369g Spelt
Polyunsaturated fat 1.258g 0.366g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Brown 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
14
Brown rice
Mineral Summary Score
92
Spelt
20
Brown 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%
Brown rice
Carbohydrates
70%
Spelt
26%
Brown rice
Fats
11%
Spelt
4%
Brown rice

Comparison summary

Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 3)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2)
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?
Brown rice
Brown rice is lower in Sugar (difference - 6.58g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.146g)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.