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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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 | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
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