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  6. Wild rice vs. Spelt

Wild rice vs. Spelt — In-Depth Nutrition Comparison

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How are wild rice and spelt different?

  • Spelt has more manganese, iron, phosphorus, copper, fiber, vitamin B3, vitamin B1, magnesium, selenium, and vitamin B5 than wild rice.
  • Daily need coverage for manganese for spelt is 117% higher.

Wild rice, cooked and Spelt, uncooked are the varieties used in this article.

Infographic

Wild rice vs Spelt infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Spelt
Spelt
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains less SodiumSodium -62.5%
Contains more MagnesiumMagnesium +325%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +284.2%
Contains more IronIron +640%
Contains more CopperCopper +322.3%
Contains more ZincZinc +144.8%
Contains more PhosphorusPhosphorus +389%
Contains more ManganeseManganese +957.8%
Contains more SeleniumSelenium +1362.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Spelt
Spelt
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +229.2%
Contains more Vitamin B1Vitamin B1 +600%
Contains more Vitamin B2Vitamin B2 +29.9%
Contains more Vitamin B3Vitamin B3 +431.7%
Contains more Vitamin B5Vitamin B5 +593.5%
Contains more Vitamin B6Vitamin B6 +70.4%
Contains more Vitamin KVitamin K +620%
Contains more FolateFolate +73.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Spelt DV% diff.
Manganese 0.282mg 2.983mg 117%
Iron 0.6mg 4.44mg 48%
Phosphorus 82mg 401mg 46%
Copper 0.121mg 0.511mg 43%
Fiber 1.8g 10.7g 36%
Vitamin B3 1.287mg 6.843mg 35%
Vitamin B1 0.052mg 0.364mg 26%
Magnesium 32mg 136mg 25%
Starch 53.92g 22%
Protein 3.99g 14.57g 21%
Selenium 0.8µg 11.7µg 20%
Zinc 1.34mg 3.28mg 18%
Vitamin B5 0.154mg 1.068mg 18%
Carbs 21.34g 70.19g 16%
Calories 101kcal 338kcal 12%
Potassium 101mg 388mg 8%
Polyunsaturated fat 0.213g 1.258g 7%
Vitamin B6 0.135mg 0.23mg 7%
Folate 26µg 45µg 5%
Vitamin E 0.24mg 0.79mg 4%
Vitamin K 0.5µg 3.6µg 3%
Fats 0.34g 2.43g 3%
Choline 10.2mg 2%
Saturated fat 0.049g 0.406g 2%
Vitamin B2 0.087mg 0.113mg 2%
Calcium 3mg 27mg 2%
Monounsaturated fat 0.05g 0.445g 1%
Net carbs 19.54g 59.49g N/A
Sugar 0.73g 6.82g N/A
Sodium 3mg 8mg 0%
Tryptophan 0.049mg 0.132mg 0%
Threonine 0.127mg 0.443mg 0%
Isoleucine 0.167mg 0.552mg 0%
Leucine 0.276mg 1.07mg 0%
Lysine 0.17mg 0.409mg 0%
Methionine 0.119mg 0.258mg 0%
Phenylalanine 0.195mg 0.737mg 0%
Valine 0.232mg 0.681mg 0%
Histidine 0.104mg 0.36mg 0%
Fructose 0.2g 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Spelt
Spelt
4
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more WaterWater +570.9%
Contains more ProteinProtein +265.2%
Contains more FatsFats +614.7%
Contains more CarbsCarbs +228.9%
Contains more OtherOther +347.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Spelt
Spelt
2
19% 21% 60%
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 -87.9%
Contains more Mono. FatMonounsaturated fat +790%
Contains more Poly. FatPolyunsaturated fat +490.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Spelt
Spelt
5
89% 8%
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 StarchStarch +∞%
Contains more SucroseSucrose +78.8%
Contains more GlucoseGlucose +320%
Contains more FructoseFructose +20%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.