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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.

Infographic

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
Wild rice
Wild rice
6
:
2
Spelt
Spelt
Contains more Magnesium +30.1%
Contains more Potassium +10.1%
Contains less Sodium -12.5%
Contains more Zinc +81.7%
Contains more Calcium +28.6%
Contains more Iron +126.5%
Equal in Phosphorus - 401
Equal in Potassium - 388
Equal in Copper - 0.511
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains more Magnesium +30.1%
Contains more Potassium +10.1%
Contains less Sodium -12.5%
Contains more Zinc +81.7%
Contains more Calcium +28.6%
Contains more 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
Wild rice
Wild rice
7
:
3
Spelt
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
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
2
:
3
Spelt
Spelt
Contains more Fats +125%
Contains more Water +42%
Contains more Other +17%
Equal in Protein - 14.57
Equal in Carbs - 70.19
Wild rice
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Spelt
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 Fats +125%
Contains more Water +42%
Contains more Other +17%
Equal in Protein - 14.57
Equal in Carbs - 70.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
1
:
2
Spelt
Spelt
Contains less Saturated Fat -61.6%
Contains more Monounsaturated Fat +179.9%
Contains more Polyunsaturated fat +86.1%
Wild rice
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -61.6%
Contains more Monounsaturated Fat +179.9%
Contains more Polyunsaturated fat +86.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Wild rice
Wild rice
1
:
4
Spelt
Spelt
Contains more Sucrose +13.6%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Wild rice
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Spelt
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 Sucrose +13.6%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more 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.
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

All nutrients comparison - raw data values

Nutrient Wild rice Spelt Opinion
Net carbs 68.7g 59.49g Wild rice
Protein 14.73g 14.57g Wild rice
Fats 1.08g 2.43g Spelt
Carbs 74.9g 70.19g Wild rice
Calories 357kcal 338kcal Wild rice
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 2.5g 6.82g Wild rice
Fiber 6.2g 10.7g Spelt
Calcium 21mg 27mg Spelt
Iron 1.96mg 4.44mg Spelt
Magnesium 177mg 136mg Wild rice
Phosphorus 433mg 401mg Wild rice
Potassium 427mg 388mg Wild rice
Sodium 7mg 8mg Wild rice
Zinc 5.96mg 3.28mg Wild rice
Copper 0.524mg 0.511mg Wild rice
Vitamin A 19IU 10IU Wild rice
Vitamin A RAE 1µg 0µg Wild rice
Vitamin E 0.82mg 0.79mg Wild rice
Vitamin B1 0.115mg 0.364mg Spelt
Vitamin B2 0.262mg 0.113mg Wild rice
Vitamin B3 6.733mg 6.843mg Spelt
Vitamin B5 1.074mg 1.068mg Wild rice
Vitamin B6 0.391mg 0.23mg Wild rice
Folate 95µg 45µg Wild rice
Vitamin K 1.9µg 3.6µg Spelt
Tryptophan 0.179mg 0.132mg Wild rice
Threonine 0.469mg 0.443mg Wild rice
Isoleucine 0.618mg 0.552mg Wild rice
Leucine 1.018mg 1.07mg Spelt
Lysine 0.629mg 0.409mg Wild rice
Methionine 0.438mg 0.258mg Wild rice
Phenylalanine 0.721mg 0.737mg Spelt
Valine 0.858mg 0.681mg Wild rice
Histidine 0.384mg 0.36mg Wild rice
Saturated Fat 0.156g 0.406g Wild rice
Monounsaturated Fat 0.159g 0.445g Spelt
Polyunsaturated fat 0.676g 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

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

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%
Wild rice
35%
Spelt
Minerals Daily Need Coverage Score
96%
Wild rice
92%
Spelt

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.

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.