Wild rice raw vs. Spelt — In-Depth Nutrition Comparison
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How are wild rice raw and spelt different?
- Wild rice raw is richer in zinc, folate, vitamin B6, vitamin B2, and magnesium, while spelt is higher in manganese, iron, vitamin B1, fiber, and selenium.
- Spelt covers your daily need for manganese, 72% more than wild rice raw.
- Wild rice raw contains 2 times more vitamin B2 than spelt. Wild rice raw contains 0.262mg of vitamin B2, while spelt contains 0.113mg.
Wild rice, raw and Spelt, uncooked types were used in this article.
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 | +30.1% |
| Contains more ZincZinc | +81.7% |
| Contains less SodiumSodium | -12.5% |
| Contains more CalciumCalcium | +28.6% |
| Contains more IronIron | +126.5% |
| Contains more ManganeseManganese | +124.5% |
| Contains more SeleniumSelenium | +317.9% |
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 AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +131.9% |
| Contains more Vitamin B6Vitamin B6 | +70% |
| Contains more FolateFolate | +111.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +216.5% |
| Contains more Vitamin KVitamin K | +89.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
| Contains more FatsFats | +125% |
| Contains more WaterWater | +42% |
| Contains more OtherOther | +17% |
~equal in
Protein
~14.57g
~equal in
Carbs
~70.19g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
| Contains less Sat. FatSaturated fat | -61.6% |
| Contains more Mono. FatMonounsaturated fat | +179.9% |
| Contains more Poly. FatPolyunsaturated fat | +86.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
53.92 g
Sucrose:
0.59 g
Glucose:
0.84 g
Fructose:
0.24 g
Lactose:
0 g
Maltose:
5.15 g
Galactose:
0 g
| Contains more SucroseSucrose | +13.6% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.329mg | 2.983mg | 72% |
| Iron | 1.96mg | 4.44mg | 31% |
| Zinc | 5.96mg | 3.28mg | 24% |
| Starch | 53.92g | 22% | |
| Vitamin B1 | 0.115mg | 0.364mg | 21% |
| Fiber | 6.2g | 10.7g | 18% |
| Selenium | 2.8µg | 11.7µg | 16% |
| Folate | 95µg | 45µg | 13% |
| Vitamin B6 | 0.391mg | 0.23mg | 12% |
| Vitamin B2 | 0.262mg | 0.113mg | 11% |
| Magnesium | 177mg | 136mg | 10% |
| Choline | 35mg | 6% | |
| Phosphorus | 433mg | 401mg | 5% |
| Polyunsaturated fat | 0.676g | 1.258g | 4% |
| Carbs | 74.9g | 70.19g | 2% |
| Fats | 1.08g | 2.43g | 2% |
| Saturated fat | 0.156g | 0.406g | 1% |
| Monounsaturated fat | 0.159g | 0.445g | 1% |
| Vitamin K | 1.9µg | 3.6µg | 1% |
| Vitamin B3 | 6.733mg | 6.843mg | 1% |
| Calories | 357kcal | 338kcal | 1% |
| Copper | 0.524mg | 0.511mg | 1% |
| Potassium | 427mg | 388mg | 1% |
| Calcium | 21mg | 27mg | 1% |
| Protein | 14.73g | 14.57g | 0% |
| Net carbs | 68.7g | 59.49g | N/A |
| Sugar | 2.5g | 6.82g | N/A |
| Sodium | 7mg | 8mg | 0% |
| Vitamin E | 0.82mg | 0.79mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin B5 | 1.074mg | 1.068mg | 0% |
| Tryptophan | 0.179mg | 0.132mg | 0% |
| Threonine | 0.469mg | 0.443mg | 0% |
| Isoleucine | 0.618mg | 0.552mg | 0% |
| Leucine | 1.018mg | 1.07mg | 0% |
| Lysine | 0.629mg | 0.409mg | 0% |
| Methionine | 0.438mg | 0.258mg | 0% |
| Phenylalanine | 0.721mg | 0.737mg | 0% |
| Valine | 0.858mg | 0.681mg | 0% |
| Histidine | 0.384mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
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
37%
32%
Minerals Daily Need Coverage Score
96%
119%
Comparison summary
Which food is lower in Sugar?
Wild rice raw is lower in Sugar (difference - 4.32g)
Which food contains less Sodium?
Wild rice raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 0.25g)
Which food is lower in glycemic index?
Wild rice raw is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Wild rice raw 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.