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Spelt vs Wild rice - In-Depth Nutrition Comparison

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How are Spelt and Wild rice different?

  • Spelt is richer in Manganese, Iron, Vitamin B1, Fiber, and Selenium, while Wild rice is higher in Zinc, Folate, Vitamin B6, Vitamin B2, and Magnesium.
  • Spelt covers your daily need of Manganese 72% more than Wild rice.
  • Spelt contains 4 times more Selenium than Wild rice. Spelt contains 11.7µg of Selenium, while Wild rice contains 2.8µg.

Spelt, uncooked and Wild rice, raw types were used in this article.

Infographic

Spelt vs Wild rice 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
Contains more Iron +126.5%
Contains more Calcium +28.6%
Contains more Potassium +10.1%
Contains more Magnesium +30.1%
Contains more Zinc +81.7%
Contains less Sodium -12.5%
Equal in Copper - 0.524
Equal in Phosphorus - 433
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains more Iron +126.5%
Contains more Calcium +28.6%
Contains more Potassium +10.1%
Contains more Magnesium +30.1%
Contains more Zinc +81.7%
Contains less Sodium -12.5%
Equal in Copper - 0.524
Equal in Phosphorus - 433

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
:
Contains more Vitamin B1 +216.5%
Contains more Vitamin K +89.5%
Contains more Vitamin A +90%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B6 +70%
Contains more Folate +111.1%
Equal in Vitamin E - 0.82
Equal in Vitamin B3 - 6.733
Equal in Vitamin B5 - 1.074
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% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Contains more Vitamin B1 +216.5%
Contains more Vitamin K +89.5%
Contains more Vitamin A +90%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B6 +70%
Contains more Folate +111.1%
Equal in Vitamin E - 0.82
Equal in Vitamin B3 - 6.733
Equal in Vitamin B5 - 1.074

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
39
Wild rice
Mineral Summary Score
92
Spelt
96
Wild rice

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
88%
Wild rice
Carbohydrates
70%
Spelt
75%
Wild rice
Fats
11%
Spelt
5%
Wild rice

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 Wild rice
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
Lower in price Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Wild rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 4.32g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.25g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
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 minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Spelt Wild rice Opinion
Calories 338 357 Wild rice
Protein 14.57 14.73 Wild rice
Fats 2.43 1.08 Spelt
Vitamin C 0 0
Carbs 70.19 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 Wild rice
Iron 4.44 1.96 Spelt
Calcium 27 21 Spelt
Potassium 388 427 Wild rice
Magnesium 136 177 Wild rice
Sugar 6.82 2.5 Wild rice
Fiber 10.7 6.2 Spelt
Copper 0.511 0.524 Wild rice
Zinc 3.28 5.96 Wild rice
Starch 53.92 Spelt
Phosphorus 401 433 Wild rice
Sodium 8 7 Wild rice
Vitamin A 10 19 Wild rice
Vitamin E 0.79 0.82 Wild rice
Vitamin D 0 Wild rice
Vitamin B1 0.364 0.115 Spelt
Vitamin B2 0.113 0.262 Wild rice
Vitamin B3 6.843 6.733 Spelt
Vitamin B5 1.068 1.074 Wild rice
Vitamin B6 0.23 0.391 Wild rice
Vitamin B12 0 0
Vitamin K 3.6 1.9 Spelt
Folate 45 95 Wild rice
Trans Fat
Saturated Fat 0.406 0.156 Wild rice
Monounsaturated Fat 0.445 0.159 Spelt
Polyunsaturated fat 1.258 0.676 Spelt
Tryptophan 0.132 0.179 Wild rice
Threonine 0.443 0.469 Wild rice
Isoleucine 0.552 0.618 Wild rice
Leucine 1.07 1.018 Spelt
Lysine 0.409 0.629 Wild rice
Methionine 0.258 0.438 Wild rice
Phenylalanine 0.737 0.721 Spelt
Valine 0.681 0.858 Wild rice
Histidine 0.36 0.384 Wild rice
Fructose 0.24 Spelt

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.