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  6. Spelt vs. Rice

Spelt vs. Rice — In-Depth Nutrition Comparison

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What are the main differences between spelt and rice?

  • Spelt is richer in manganese, iron, copper, phosphorus, fiber, vitamin B3, magnesium, vitamin B1, and zinc, yet rice is richer in selenium.
  • Spelt's daily need coverage for manganese is 27% higher.
  • Spelt has 10 times more fiber than rice. Spelt has 3.9g of fiber, while rice has 0.4g.

We used Spelt, cooked and Rice, white, long-grain, regular, unenriched, cooked without salt types in this comparison.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spelt
Spelt
7
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%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 7.5% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +308.3%
Contains more PotassiumPotassium +308.6%
Contains more IronIron +735%
Contains more CopperCopper +211.6%
Contains more ZincZinc +155.1%
Contains more PhosphorusPhosphorus +248.8%
Contains more ManganeseManganese +131.1%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +87.5%
~equal in Calcium ~10mg

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
Spelt
5
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%
Rice
Rice
3
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% 0.8% 0% 5% 3% 7.5% 23% 21% 0% 0% 2.3% 1.1%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B1Vitamin B1 +415%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B3Vitamin B3 +542.5%
Contains more FolateFolate +333.3%
Contains more Vitamin B6Vitamin B6 +16.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Rice DV% diff.
Manganese 1.091mg 0.472mg 27%
Iron 1.67mg 0.2mg 18%
Copper 0.215mg 0.069mg 16%
Phosphorus 150mg 43mg 15%
Fiber 3.9g 0.4g 14%
Vitamin B3 2.57mg 0.4mg 14%
Magnesium 49mg 12mg 9%
Vitamin B5 0.39mg 8%
Starch 19.57g 8%
Zinc 1.25mg 0.49mg 7%
Vitamin B1 0.103mg 0.02mg 7%
Protein 5.5g 2.69g 6%
Selenium 4µg 7.5µg 6%
Potassium 143mg 35mg 3%
Folate 13µg 3µg 3%
Vitamin B6 0.08mg 0.093mg 1%
Carbs 26.44g 28.17g 1%
Polyunsaturated fat 0.076g 1%
Vitamin E 0.26mg 0.04mg 1%
Fats 0.85g 0.28g 1%
Vitamin B2 0.03mg 0.013mg 1%
Calories 127kcal 130kcal 0%
Net carbs 22.54g 27.77g N/A
Calcium 10mg 10mg 0%
Sugar 0.05g N/A
Sodium 5mg 1mg 0%
Choline 2.1mg 0%
Saturated fat 0.077g 0%
Monounsaturated fat 0.088g 0%
Tryptophan 0.031mg 0%
Threonine 0.096mg 0%
Isoleucine 0.116mg 0%
Leucine 0.222mg 0%
Lysine 0.097mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.144mg 0%
Valine 0.164mg 0%
Histidine 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
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
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +104.5%
Contains more FatsFats +203.6%
Contains more OtherOther +54.8%
~equal in Carbs ~28.17g
~equal in Water ~68.44g

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/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.