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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

Spelt vs Brown 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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.
Spelt
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.561mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Brown rice 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
Spelt
3
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
3% 26% 70%
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
Spelt
0
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
99%
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

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.