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Spelt vs. Wild rice — In-Depth Nutrition Comparison

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Significant differences between Spelt and Wild rice

  • The amount of Manganese, Iron, Copper, Phosphorus, Fiber, Vitamin B3, and Selenium in Spelt is higher than in Wild rice.
  • Spelt covers your daily Manganese needs 35% more than Wild rice.
  • Wild rice has 5 times less Selenium than Spelt. Spelt has 4µg of Selenium, while Wild rice has 0.8µg.

Specific food types used in this comparison are Spelt, cooked and Wild rice, cooked.

Infographic

Spelt vs Wild 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.
Contains more Calcium +233.3%
Contains more Iron +178.3%
Contains more Magnesium +53.1%
Contains more Phosphorus +82.9%
Contains more Potassium +41.6%
Contains more Copper +77.7%
Contains more Manganese +286.9%
Contains more Selenium +400%
Contains less Sodium -40%
Equal in Zinc - 1.34
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +233.3%
Contains more Iron +178.3%
Contains more Magnesium +53.1%
Contains more Phosphorus +82.9%
Contains more Potassium +41.6%
Contains more Copper +77.7%
Contains more Manganese +286.9%
Contains more Selenium +400%
Contains less Sodium -40%
Equal in Zinc - 1.34

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
4
:
Contains more Vitamin A +33.3%
Contains more Vitamin B1 +98.1%
Contains more Vitamin B3 +99.7%
Contains more Vitamin B2 +190%
Contains more Vitamin B6 +68.8%
Contains more Folate +100%
Equal in Vitamin E - 0.24
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +33.3%
Contains more Vitamin B1 +98.1%
Contains more Vitamin B3 +99.7%
Contains more Vitamin B2 +190%
Contains more Vitamin B6 +68.8%
Contains more Folate +100%
Equal in Vitamin E - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +37.8%
Contains more Fats +150%
Contains more Carbs +23.9%
Contains more Other +62.5%
Contains more Water +11.1%
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +37.8%
Contains more Fats +150%
Contains more Carbs +23.9%
Contains more Other +62.5%
Contains more Water +11.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Wild rice
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Wild rice Opinion
Net carbs 22.54g 19.54g Spelt
Protein 5.5g 3.99g Spelt
Fats 0.85g 0.34g Spelt
Carbs 26.44g 21.34g Spelt
Calories 127kcal 101kcal Spelt
Starch 19.57g Spelt
Fructose 0.2g Wild rice
Sugar 0.73g Spelt
Fiber 3.9g 1.8g Spelt
Calcium 10mg 3mg Spelt
Iron 1.67mg 0.6mg Spelt
Magnesium 49mg 32mg Spelt
Phosphorus 150mg 82mg Spelt
Potassium 143mg 101mg Spelt
Sodium 5mg 3mg Wild rice
Zinc 1.25mg 1.34mg Wild rice
Copper 0.215mg 0.121mg Spelt
Manganese 1.091mg 0.282mg Spelt
Selenium 4µg 0.8µg Spelt
Vitamin A 4IU 3IU Spelt
Vitamin E 0.26mg 0.24mg Spelt
Vitamin B1 0.103mg 0.052mg Spelt
Vitamin B2 0.03mg 0.087mg Wild rice
Vitamin B3 2.57mg 1.287mg Spelt
Vitamin B5 0.154mg Wild rice
Vitamin B6 0.08mg 0.135mg Wild rice
Folate 13µg 26µg Wild rice
Vitamin K 0.5µg Wild rice
Tryptophan 0.049mg Wild rice
Threonine 0.127mg Wild rice
Isoleucine 0.167mg Wild rice
Leucine 0.276mg Wild rice
Lysine 0.17mg Wild rice
Methionine 0.119mg Wild rice
Phenylalanine 0.195mg Wild rice
Valine 0.232mg Wild rice
Histidine 0.104mg Wild rice
Saturated Fat 0.049g Spelt
Monounsaturated Fat 0.05g Wild rice
Polyunsaturated fat 0.213g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
10%
Spelt
10%
Wild rice
Minerals Daily Need Coverage Score
45%
Spelt
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.73g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.049g)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.