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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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
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Magnesium
+30.1%
Contains
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Potassium
+10.1%
Contains
less
Sodium
-12.5%
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Zinc
+81.7%
Contains
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Calcium
+28.6%
Contains
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Iron
+126.5%
Equal in Phosphorus - 401
Equal in Potassium - 388
Equal in Copper - 0.511
Contains
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Magnesium
+30.1%
Contains
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Potassium
+10.1%
Contains
less
Sodium
-12.5%
Contains
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Zinc
+81.7%
Contains
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Calcium
+28.6%
Contains
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Iron
+126.5%
Equal in Phosphorus - 401
Equal in Potassium - 388
Equal in Copper - 0.511
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
:
Contains
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Vitamin A
+90%
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Vitamin B2
+131.9%
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Vitamin B6
+70%
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Folate
+111.1%
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Vitamin B1
+216.5%
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Vitamin K
+89.5%
Equal in Vitamin E - 0.79
Equal in Vitamin B3 - 6.843
Equal in Vitamin B5 - 1.068
Contains
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Vitamin A
+90%
Contains
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Vitamin B2
+131.9%
Contains
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Vitamin B6
+70%
Contains
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Folate
+111.1%
Contains
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Vitamin B1
+216.5%
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Vitamin K
+89.5%
Equal in Vitamin E - 0.79
Equal in Vitamin B3 - 6.843
Equal in Vitamin B5 - 1.068
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+125%
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Water
+42%
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Other
+17%
Equal in Protein - 14.57
Equal in Carbs - 70.19
Contains
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Fats
+125%
Contains
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Water
+42%
Contains
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Other
+17%
Equal in Protein - 14.57
Equal in Carbs - 70.19
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-61.6%
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Monounsaturated Fat
+179.9%
Contains
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Polyunsaturated fat
+86.1%
Contains
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Saturated Fat
-61.6%
Contains
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Monounsaturated Fat
+179.9%
Contains
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Polyunsaturated fat
+86.1%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+13.6%
Contains
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Starch
+∞%
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Glucose
+∞%
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Fructose
+∞%
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Maltose
+∞%
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Sucrose
+13.6%
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Starch
+∞%
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Glucose
+∞%
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Fructose
+∞%
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Maltose
+∞%
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.
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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 | ![]() |
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Opinion |
Net carbs | 68.7g | 59.49g |
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Protein | 14.73g | 14.57g |
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Fats | 1.08g | 2.43g |
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Carbs | 74.9g | 70.19g |
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Calories | 357kcal | 338kcal |
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Starch | 53.92g |
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Fructose | 0.24g |
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Sugar | 2.5g | 6.82g |
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Fiber | 6.2g | 10.7g |
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Calcium | 21mg | 27mg |
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Iron | 1.96mg | 4.44mg |
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Magnesium | 177mg | 136mg |
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Phosphorus | 433mg | 401mg |
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Potassium | 427mg | 388mg |
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Sodium | 7mg | 8mg |
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Zinc | 5.96mg | 3.28mg |
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Copper | 0.524mg | 0.511mg |
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Vitamin A | 19IU | 10IU |
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Vitamin A RAE | 1µg | 0µg |
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Vitamin E | 0.82mg | 0.79mg |
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Vitamin B1 | 0.115mg | 0.364mg |
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Vitamin B2 | 0.262mg | 0.113mg |
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Vitamin B3 | 6.733mg | 6.843mg |
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Vitamin B5 | 1.074mg | 1.068mg |
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Vitamin B6 | 0.391mg | 0.23mg |
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Folate | 95µg | 45µg |
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Vitamin K | 1.9µg | 3.6µg |
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Tryptophan | 0.179mg | 0.132mg |
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Threonine | 0.469mg | 0.443mg |
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Isoleucine | 0.618mg | 0.552mg |
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Leucine | 1.018mg | 1.07mg |
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Lysine | 0.629mg | 0.409mg |
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Methionine | 0.438mg | 0.258mg |
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Phenylalanine | 0.721mg | 0.737mg |
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Valine | 0.858mg | 0.681mg |
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Histidine | 0.384mg | 0.36mg |
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Saturated Fat | 0.156g | 0.406g |
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Monounsaturated Fat | 0.159g | 0.445g |
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Polyunsaturated fat | 0.676g | 1.258g |
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Omega-3 - ALA | 0.065g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
39%

35%

Minerals Daily Need Coverage Score
96%

92%

Comparison summary
Which food is lower in Sugar?

Wild rice is lower in Sugar (difference - 4.32g)
Which food contains less Sodium?

Wild rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?

Wild rice is lower in Saturated Fat (difference - 0.25g)
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 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.