Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Spelt
  5. Compare
  6. Spelt vs. Arborio rice

Spelt vs. Arborio rice — In-Depth Nutrition Comparison

Compare

Summary of differences between spelt and arborio rice

  • The amount of manganese, phosphorus, copper, iron, vitamin B3, magnesium, protein, zinc, vitamin B1, and carbs in spelt is higher than in arborio rice.
  • Spelt covers your daily need for manganese 114% more than arborio rice.
  • Spelt contains 17 times more magnesium than arborio rice. While spelt contains 136mg of magnesium, arborio rice contains only 8mg.

These are the specific foods used in this comparison Spelt, uncooked and Rice, white, short-grain, enriched, cooked.

Infographic

Spelt vs Arborio rice infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +1600%
Contains more CalciumCalcium +2600%
Contains more PotassiumPotassium +1392.3%
Contains more IronIron +204.1%
Contains more CopperCopper +609.7%
Contains more ZincZinc +720%
Contains more PhosphorusPhosphorus +1115.2%
Contains more ManganeseManganese +735.6%
Contains more SeleniumSelenium +56%
Contains less SodiumSodium -100%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Spelt
Spelt
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +122%
Contains more Vitamin B2Vitamin B2 +606.3%
Contains more Vitamin B3Vitamin B3 +358.3%
Contains more Vitamin B5Vitamin B5 +169%
Contains more Vitamin B6Vitamin B6 +289.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +31.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Arborio rice DV% diff.
Manganese 2.983mg 0.357mg 114%
Phosphorus 401mg 33mg 53%
Copper 0.511mg 0.072mg 49%
Fiber 10.7g 43%
Iron 4.44mg 1.46mg 37%
Vitamin B3 6.843mg 1.493mg 33%
Magnesium 136mg 8mg 30%
Zinc 3.28mg 0.4mg 26%
Protein 14.57g 2.36g 24%
Starch 53.92g 22%
Vitamin B1 0.364mg 0.164mg 17%
Carbs 70.19g 28.73g 14%
Vitamin B5 1.068mg 0.397mg 13%
Vitamin B6 0.23mg 0.059mg 13%
Potassium 388mg 26mg 11%
Calories 338kcal 130kcal 10%
Selenium 11.7µg 7.5µg 8%
Polyunsaturated fat 1.258g 0.05g 8%
Vitamin B2 0.113mg 0.016mg 7%
Vitamin E 0.79mg 5%
Folate 45µg 59µg 4%
Omega-3 (ALA) 0.065g 4%
Fats 2.43g 0.19g 3%
Calcium 27mg 1mg 3%
Vitamin K 3.6µg 3%
Saturated fat 0.406g 0.051g 2%
Monounsaturated fat 0.445g 0.058g 1%
Protein per 100 calories 4.3g 1.8g N/A
Calories per 10 g protein 232kcal 551kcal N/A
Weight per 100 calories 30g 77g N/A
Unsaturated / Saturated Fat ratio 4.2 2.1 N/A
Net carbs 59.49g 28.73g N/A
Sugar 6.82g N/A
Sodium 8mg 0mg 0%
Tryptophan 0.132mg 0.027mg 0%
Threonine 0.443mg 0.084mg 0%
Isoleucine 0.552mg 0.102mg 0%
Leucine 1.07mg 0.195mg 0%
Lysine 0.409mg 0.085mg 0%
Methionine 0.258mg 0.056mg 0%
Phenylalanine 0.737mg 0.126mg 0%
Valine 0.681mg 0.144mg 0%
Histidine 0.36mg 0.056mg 0%
Fructose 0.24g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
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
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +517.4%
Contains more FatsFats +1178.9%
Contains more CarbsCarbs +144.3%
Contains more WaterWater +521.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +667.2%
Contains more Poly. FatPolyunsaturated fat +2416%
Contains less Sat. FatSaturated fat -87.4%

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.