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Wild rice vs Spelt - In-Depth Nutrition Comparison

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How are Wild rice and Spelt different?

  • Wild rice 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 of Manganese 72% more than Wild rice.
  • Wild rice contains 2 times more Vitamin B2 than Spelt. Wild rice contains 0.262mg of Vitamin B2, while Spelt contains 0.113mg.

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

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Wild rice vs Spelt 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 Potassium +10.1%
Contains more Magnesium +30.1%
Contains more Zinc +81.7%
Contains less Sodium -12.5%
Contains more Iron +126.5%
Contains more Calcium +28.6%
Equal in Potassium - 388
Equal in Copper - 0.511
Equal in Phosphorus - 401
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Contains more Potassium +10.1%
Contains more Magnesium +30.1%
Contains more Zinc +81.7%
Contains less Sodium -12.5%
Contains more Iron +126.5%
Contains more Calcium +28.6%
Equal in Potassium - 388
Equal in Copper - 0.511
Equal in Phosphorus - 401

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
:
3
Spelt
Contains more Vitamin A +90%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B6 +70%
Contains more Folate +111.1%
Contains more Vitamin B1 +216.5%
Contains more Vitamin K +89.5%
Equal in Vitamin E - 0.79
Equal in Vitamin B3 - 6.843
Equal in Vitamin B5 - 1.068
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%
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%
Contains more Vitamin A +90%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B6 +70%
Contains more Folate +111.1%
Contains more Vitamin B1 +216.5%
Contains more Vitamin K +89.5%
Equal in Vitamin E - 0.79
Equal in Vitamin B3 - 6.843
Equal in Vitamin B5 - 1.068

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
39
Wild rice
35
Spelt
Mineral Summary Score
96
Wild rice
92
Spelt

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
88%
Wild rice
87%
Spelt
Carbohydrates
75%
Wild rice
70%
Spelt
Fats
5%
Wild rice
11%
Spelt

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.
Wild rice Spelt
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
Wild rice Spelt
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 Wild rice Spelt Opinion
Calories 357 338 Wild rice
Protein 14.73 14.57 Wild rice
Fats 1.08 2.43 Spelt
Vitamin C 0 0
Carbs 74.9 70.19 Wild rice
Cholesterol 0 0
Vitamin D 0 Wild rice
Iron 1.96 4.44 Spelt
Calcium 21 27 Spelt
Potassium 427 388 Wild rice
Magnesium 177 136 Wild rice
Sugar 2.5 6.82 Wild rice
Fiber 6.2 10.7 Spelt
Copper 0.524 0.511 Wild rice
Zinc 5.96 3.28 Wild rice
Starch 53.92 Spelt
Phosphorus 433 401 Wild rice
Sodium 7 8 Wild rice
Vitamin A 19 10 Wild rice
Vitamin E 0.82 0.79 Wild rice
Vitamin D 0 Wild rice
Vitamin B1 0.115 0.364 Spelt
Vitamin B2 0.262 0.113 Wild rice
Vitamin B3 6.733 6.843 Spelt
Vitamin B5 1.074 1.068 Wild rice
Vitamin B6 0.391 0.23 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 3.6 Spelt
Folate 95 45 Wild rice
Trans Fat
Saturated Fat 0.156 0.406 Wild rice
Monounsaturated Fat 0.159 0.445 Spelt
Polyunsaturated fat 0.676 1.258 Spelt
Tryptophan 0.179 0.132 Wild rice
Threonine 0.469 0.443 Wild rice
Isoleucine 0.618 0.552 Wild rice
Leucine 1.018 1.07 Spelt
Lysine 0.629 0.409 Wild rice
Methionine 0.438 0.258 Wild rice
Phenylalanine 0.721 0.737 Spelt
Valine 0.858 0.681 Wild rice
Histidine 0.384 0.36 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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.