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
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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 | +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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
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 price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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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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%
5%
Minerals Daily Need Coverage Score
45%
18%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0.05g)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 0.077g)
Which food is cheaper?
Spelt is cheaper (difference - $1)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food contains less Sodium?
Rice contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Rice is lower in glycemic index (difference - 3)
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.