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 2 times more fiber than brown rice. Spelt contains 3.9g of fiber, while brown rice contains 1.6g.
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.67mg | 0.56mg | 14% |
| Copper | 0.215mg | 0.106mg | 12% |
| Fiber | 3.9g | 1.6g | 9% |
| Vitamin B5 | 0.38mg | 8% | |
| Phosphorus | 150mg | 103mg | 7% |
| Protein | 5.5g | 2.74g | 6% |
| Vitamin B1 | 0.103mg | 0.178mg | 6% |
| Manganese | 1.091mg | 0.974mg | 5% |
| Zinc | 1.25mg | 0.71mg | 5% |
| Selenium | 4µg | 5.8µg | 3% |
| Vitamin B2 | 0.03mg | 0.069mg | 3% |
| Vitamin B6 | 0.08mg | 0.123mg | 3% |
| Choline | 9.2mg | 2% | |
| Potassium | 143mg | 86mg | 2% |
| Starch | 19.57g | 24.79g | 2% |
| Magnesium | 49mg | 39mg | 2% |
| Polyunsaturated fat | 0.366g | 2% | |
| Calcium | 10mg | 3mg | 1% |
| Folate | 13µg | 9µg | 1% |
| Vitamin E | 0.26mg | 0.17mg | 1% |
| Saturated fat | 0.26g | 1% | |
| Monounsaturated fat | 0.369g | 1% | |
| Calories | 127kcal | 123kcal | 0% |
| Fats | 0.85g | 0.97g | 0% |
| Carbs | 26.44g | 25.58g | 0% |
| Net carbs | 22.54g | 23.98g | N/A |
| Sugar | 0.24g | N/A | |
| Sodium | 5mg | 4mg | 0% |
| Vitamin B3 | 2.57mg | 2.561mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.033mg | 0% | |
| Threonine | 0.095mg | 0% | |
| Isoleucine | 0.109mg | 0% | |
| Leucine | 0.214mg | 0% | |
| Lysine | 0.099mg | 0% | |
| Methionine | 0.058mg | 0% | |
| Phenylalanine | 0.133mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.066mg | 0% | |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
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
