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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

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spelt Rye Opinion
Calories 338kcal 338kcal
Protein 14.57g 10.34g Spelt
Fats 2.43g 1.63g Spelt
Vitamin C 0mg 0mg
Net carbs 59.49g 60.76g Rye
Carbs 70.19g 75.86g Rye
Cholesterol 0mg 0mg
Vitamin D IU 0IU Rye
Iron 4.44mg 2.63mg Spelt
Calcium 27mg 24mg Spelt
Potassium 388mg 510mg Rye
Magnesium 136mg 110mg Spelt
Sugar 6.82g 0.98g Rye
Fiber 10.7g 15.1g Rye
Copper 0.511mg 0.367mg Spelt
Zinc 3.28mg 2.65mg Spelt
Starch 53.92g g Spelt
Phosphorus 401mg 332mg Spelt
Sodium 8mg 2mg Rye
Vitamin A 10IU 11IU Rye
Vitamin E 0.79mg 0.85mg Rye
Vitamin D µg 0µg Rye
Vitamin B1 0.364mg 0.316mg Spelt
Vitamin B2 0.113mg 0.251mg Rye
Vitamin B3 6.843mg 4.27mg Spelt
Vitamin B5 1.068mg 1.456mg Rye
Vitamin B6 0.23mg 0.294mg Rye
Vitamin B12 0µg 0µg
Vitamin K 3.6µg 5.9µg Rye
Folate 45µg 38µg Spelt
Trans Fat g 0g Spelt
Saturated Fat 0.406g 0.197g Rye
Monounsaturated Fat 0.445g 0.208g Spelt
Polyunsaturated fat 1.258g 0.767g Spelt
Tryptophan 0.132mg 0.108mg Spelt
Threonine 0.443mg 0.289mg Spelt
Isoleucine 0.552mg 0.208mg Spelt
Leucine 1.07mg 0.563mg Spelt
Lysine 0.409mg 0.286mg Spelt
Methionine 0.258mg 0.153mg Spelt
Phenylalanine 0.737mg 0.435mg Spelt
Valine 0.681mg 0.317mg Spelt
Histidine 0.36mg 0.189mg Spelt
Fructose 0.24g 0.11g Spelt

Which food is preferable for your diet?

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
87%
Spelt
62%
Rye
Carbohydrates
70%
Spelt
76%
Rye
Fats
11%
Spelt
8%
Rye

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 is lower in Sugar?
Rye
Rye is lower in Sugar (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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.