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
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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 | +53.1% |
| Contains more CalciumCalcium | +233.3% |
| Contains more PotassiumPotassium | +41.6% |
| Contains more IronIron | +178.3% |
| Contains more CopperCopper | +77.7% |
| Contains more PhosphorusPhosphorus | +82.9% |
| Contains more ManganeseManganese | +286.9% |
| Contains more SeleniumSelenium | +400% |
| Contains less SodiumSodium | -40% |
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 B1Vitamin B1 | +98.1% |
| Contains more Vitamin B3Vitamin B3 | +99.7% |
| Contains more Vitamin B2Vitamin B2 | +190% |
| Contains more Vitamin B6Vitamin B6 | +68.8% |
| Contains more FolateFolate | +100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +37.8% |
| Contains more FatsFats | +150% |
| Contains more CarbsCarbs | +23.9% |
| Contains more OtherOther | +62.5% |
| Contains more WaterWater | +11.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
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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 Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 1.091mg | 0.282mg | 35% |
| Iron | 1.67mg | 0.6mg | 13% |
| Phosphorus | 150mg | 82mg | 10% |
| Copper | 0.215mg | 0.121mg | 10% |
| Starch | 19.57g | 8% | |
| Vitamin B3 | 2.57mg | 1.287mg | 8% |
| Fiber | 3.9g | 1.8g | 8% |
| Selenium | 4µg | 0.8µg | 6% |
| Vitamin B1 | 0.103mg | 0.052mg | 4% |
| Vitamin B2 | 0.03mg | 0.087mg | 4% |
| Vitamin B6 | 0.08mg | 0.135mg | 4% |
| Magnesium | 49mg | 32mg | 4% |
| Folate | 13µg | 26µg | 3% |
| Protein | 5.5g | 3.99g | 3% |
| Vitamin B5 | 0.154mg | 3% | |
| Carbs | 26.44g | 21.34g | 2% |
| Choline | 10.2mg | 2% | |
| Polyunsaturated fat | 0.213g | 1% | |
| Calories | 127kcal | 101kcal | 1% |
| Fats | 0.85g | 0.34g | 1% |
| Zinc | 1.25mg | 1.34mg | 1% |
| Potassium | 143mg | 101mg | 1% |
| Calcium | 10mg | 3mg | 1% |
| Net carbs | 22.54g | 19.54g | N/A |
| Sugar | 0.73g | N/A | |
| Sodium | 5mg | 3mg | 0% |
| Vitamin E | 0.26mg | 0.24mg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Saturated fat | 0.049g | 0% | |
| Monounsaturated fat | 0.05g | 0% | |
| Tryptophan | 0.049mg | 0% | |
| Threonine | 0.127mg | 0% | |
| Isoleucine | 0.167mg | 0% | |
| Leucine | 0.276mg | 0% | |
| Lysine | 0.17mg | 0% | |
| Methionine | 0.119mg | 0% | |
| Phenylalanine | 0.195mg | 0% | |
| Valine | 0.232mg | 0% | |
| Histidine | 0.104mg | 0% | |
| Fructose | 0.2g | 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%
10%
Minerals Daily Need Coverage Score
45%
21%
Comparison summary
Which food contains less Sodium?
Wild rice contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Wild rice is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0.73g)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 0.049g)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)