Spelt vs. Brown rice — In-Depth Nutrition Comparison
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How are spelt and brown rice different?
- Spelt is richer in iron, copper, fiber, phosphorus, and manganese, while brown rice is higher in vitamin B1.
- Spelt covers your daily need for iron 14% more than brown rice.
- Spelt contains 3 times more Iron than brown rice. Spelt contains 1.67mg of Iron, while brown rice contains 0.56mg.
Spelt, cooked and Rice, brown, long-grain, cooked types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +25.6% |
| Contains more CalciumCalcium | +233.3% |
| Contains more PotassiumPotassium | +66.3% |
| Contains more IronIron | +198.2% |
| Contains more CopperCopper | +102.8% |
| Contains more ZincZinc | +76.1% |
| Contains more PhosphorusPhosphorus | +45.6% |
| Contains more ManganeseManganese | +12% |
| Contains less SodiumSodium | -20% |
| Contains more SeleniumSelenium | +45% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +52.9% |
| Contains more FolateFolate | +44.4% |
| Contains more Vitamin B1Vitamin B1 | +72.8% |
| Contains more Vitamin B2Vitamin B2 | +130% |
| Contains more Vitamin B6Vitamin B6 | +53.8% |
~equal in
Vitamin D
~0µg
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:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more ProteinProtein | +100.7% |
| Contains more OtherOther | +47.7% |
| Contains more FatsFats | +14.1% |
~equal in
Carbs
~25.58g
~equal in
Water
~70.27g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
19.57 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +26.7% |
| Contains more SucroseSucrose | +∞% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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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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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 127kcal | 123kcal |
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| Protein | 5.5g | 2.74g |
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| Fats | 0.85g | 0.97g |
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| Net carbs | 22.54g | 23.98g |
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| Carbs | 26.44g | 25.58g |
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| Magnesium | 49mg | 39mg |
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| Calcium | 10mg | 3mg |
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| Potassium | 143mg | 86mg |
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| Iron | 1.67mg | 0.56mg |
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| Sugar | 0.24g |
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| Fiber | 3.9g | 1.6g |
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| Copper | 0.215mg | 0.106mg |
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| Zinc | 1.25mg | 0.71mg |
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| Starch | 19.57g | 24.79g |
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| Phosphorus | 150mg | 103mg |
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| Sodium | 5mg | 4mg |
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| Vitamin A | 4IU | 0IU |
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| Vitamin E | 0.26mg | 0.17mg |
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| Manganese | 1.091mg | 0.974mg |
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| Selenium | 4µg | 5.8µg |
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| Vitamin B1 | 0.103mg | 0.178mg |
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| Vitamin B2 | 0.03mg | 0.069mg |
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| Vitamin B3 | 2.57mg | 2.561mg |
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| Vitamin B5 | 0.38mg |
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| Vitamin B6 | 0.08mg | 0.123mg |
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| Vitamin K | 0.2µg |
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| Folate | 13µg | 9µg |
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| Choline | 9.2mg |
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| Saturated Fat | 0.26g |
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| Monounsaturated Fat | 0.369g |
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| Polyunsaturated fat | 0.366g |
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| Tryptophan | 0.033mg |
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| Threonine | 0.095mg |
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| Isoleucine | 0.109mg |
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| Leucine | 0.214mg |
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| Lysine | 0.099mg |
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| Methionine | 0.058mg |
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| Phenylalanine | 0.133mg |
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| Valine | 0.151mg |
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| Histidine | 0.066mg |
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| Omega-3 - ALA | 0.011g |
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| Omega-6 - Linoleic acid | 0.355g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
13%
Minerals Daily Need Coverage Score
45%
32%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.26g)
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 3)
Which food is cheaper?
Spelt is cheaper (difference - $2)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.