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Spelt vs Rye - In-Depth Nutrition Comparison

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Important differences between Spelt and Rye

  • Spelt has more Iron, Manganese, Vitamin B3, Copper, Phosphorus, Magnesium and Zinc, however Rye is richer in Fiber, Vitamin B2 and Vitamin B5.
  • Spelt's daily need coverage for Iron is 23% more.
  • Spelt contains 2 times more Vitamin B3 than Rye. Spelt contains 6.843mg of Vitamin B3, while Rye contains 4.27mg.

The food varieties used in the comparison are Spelt, uncooked and Rye grain.

Infographic

Spelt vs Rye 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
6
:
2
Rye
Contains more Iron +68.8%
Contains more Calcium +12.5%
Contains more Magnesium +23.6%
Contains more Copper +39.2%
Contains more Zinc +23.8%
Contains more Phosphorus +20.8%
Contains more Potassium +31.4%
Contains less Sodium -75%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Contains more Iron +68.8%
Contains more Calcium +12.5%
Contains more Magnesium +23.6%
Contains more Copper +39.2%
Contains more Zinc +23.8%
Contains more Phosphorus +20.8%
Contains more Potassium +31.4%
Contains less Sodium -75%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
3
:
7
Rye
Contains more Vitamin B1 +15.2%
Contains more Vitamin B3 +60.3%
Contains more Folate +18.4%
Contains more Vitamin B2 +122.1%
Contains more Vitamin B5 +36.3%
Contains more Vitamin B6 +27.8%
Contains more Vitamin K +63.9%
Equal in Vitamin A - 11
Equal in Vitamin E - 0.85
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Contains more Vitamin B1 +15.2%
Contains more Vitamin B3 +60.3%
Contains more Folate +18.4%
Contains more Vitamin B2 +122.1%
Contains more Vitamin B5 +36.3%
Contains more Vitamin B6 +27.8%
Contains more Vitamin K +63.9%
Equal in Vitamin A - 11
Equal in Vitamin E - 0.85

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
35
Spelt
36
Rye
Mineral Summary Score
92
Spelt
71
Rye

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
87%
Spelt
62%
Rye
Carbohydrates
70%
Spelt
76%
Rye
Fats
11%
Spelt
8%
Rye

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spelt Rye
Rich in minerals ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Spelt Rye
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.4)
Which food contains less Sugars?
Rye
Rye contains less Sugars (difference - 5.84g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.209g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Spelt Rye Opinion
Calories 338 338
Protein 14.57 10.34 Spelt
Fats 2.43 1.63 Spelt
Vitamin C 0 0
Carbs 70.19 75.86 Rye
Cholesterol 0 0
Vitamin D 0 Rye
Iron 4.44 2.63 Spelt
Calcium 27 24 Spelt
Potassium 388 510 Rye
Magnesium 136 110 Spelt
Sugars 6.82 0.98 Rye
Fiber 10.7 15.1 Rye
Copper 0.511 0.367 Spelt
Zinc 3.28 2.65 Spelt
Starch 53.92 Spelt
Phosphorus 401 332 Spelt
Sodium 8 2 Rye
Vitamin A 10 11 Rye
Vitamin E 0.79 0.85 Rye
Vitamin D 0 Rye
Vitamin B1 0.364 0.316 Spelt
Vitamin B2 0.113 0.251 Rye
Vitamin B3 6.843 4.27 Spelt
Vitamin B5 1.068 1.456 Rye
Vitamin B6 0.23 0.294 Rye
Vitamin B12 0 0
Vitamin K 3.6 5.9 Rye
Folate 45 38 Spelt
Trans Fat 0 Spelt
Saturated Fat 0.406 0.197 Rye
Monounsaturated Fat 0.445 0.208 Spelt
Polyunsaturated fat 1.258 0.767 Spelt
Tryptophan 0.132 0.108 Spelt
Threonine 0.443 0.289 Spelt
Isoleucine 0.552 0.208 Spelt
Leucine 1.07 0.563 Spelt
Lysine 0.409 0.286 Spelt
Methionine 0.258 0.153 Spelt
Phenylalanine 0.737 0.435 Spelt
Valine 0.681 0.317 Spelt
Histidine 0.36 0.189 Spelt
Fructose 0.24 0.11 Spelt

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.