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  6. Spelt vs. Rice

Spelt vs. Rice — In-Depth Nutrition Comparison

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A recap on the differences between spelt and rice

  • Rice has less manganese, phosphorus, copper, fiber, iron, vitamin B3, magnesium, zinc, vitamin B1, and vitamin B5.
  • Spelt covers your daily manganese needs 109% more than rice.
  • Rice contains 27 times less fiber than spelt. Spelt contains 10.7g of fiber, while rice contains 0.4g.

Food varieties used in this article are Spelt, uncooked and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Spelt vs Rice 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.
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%
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +1033.3%
Contains more CalciumCalcium +170%
Contains more PotassiumPotassium +1008.6%
Contains more IronIron +270%
Contains more CopperCopper +640.6%
Contains more ZincZinc +569.4%
Contains more PhosphorusPhosphorus +832.6%
Contains more ManganeseManganese +532%
Contains more SeleniumSelenium +56%
Contains less SodiumSodium -87.5%

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.
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%
Rice
Rice
1
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% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin EVitamin E +1875%
Contains more Vitamin B1Vitamin B1 +123.3%
Contains more Vitamin B2Vitamin B2 +769.2%
Contains more Vitamin B3Vitamin B3 +363.6%
Contains more Vitamin B5Vitamin B5 +173.8%
Contains more Vitamin B6Vitamin B6 +147.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.9%
~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 Rice DV% diff.
Manganese 2.983mg 0.472mg 109%
Phosphorus 401mg 43mg 51%
Copper 0.511mg 0.069mg 49%
Iron 4.44mg 1.2mg 41%
Fiber 10.7g 0.4g 41%
Vitamin B3 6.843mg 1.476mg 34%
Magnesium 136mg 12mg 30%
Zinc 3.28mg 0.49mg 25%
Protein 14.57g 2.69g 24%
Starch 53.92g 22%
Vitamin B1 0.364mg 0.163mg 17%
Carbs 70.19g 28.17g 14%
Vitamin B5 1.068mg 0.39mg 14%
Vitamin B6 0.23mg 0.093mg 11%
Calories 338kcal 130kcal 10%
Potassium 388mg 35mg 10%
Selenium 11.7µg 7.5µg 8%
Vitamin B2 0.113mg 0.013mg 8%
Polyunsaturated fat 1.258g 0.076g 8%
Vitamin E 0.79mg 0.04mg 5%
Fats 2.43g 0.28g 3%
Vitamin K 3.6µg 0µg 3%
Folate 45µg 58µg 3%
Calcium 27mg 10mg 2%
Saturated fat 0.406g 0.077g 1%
Monounsaturated fat 0.445g 0.088g 1%
Protein per 100 calories 4.3g 2.1g N/A
Calories per 10 g protein 232kcal 483kcal N/A
Weight per 100 calories 30g 77g N/A
Unsaturated / Saturated Fat ratio 4.2 2.1 N/A
Net carbs 59.49g 27.77g N/A
Sugar 6.82g 0.05g N/A
Sodium 8mg 1mg 0%
Choline 2.1mg 0%
Tryptophan 0.132mg 0.031mg 0%
Threonine 0.443mg 0.096mg 0%
Isoleucine 0.552mg 0.116mg 0%
Leucine 1.07mg 0.222mg 0%
Lysine 0.409mg 0.097mg 0%
Methionine 0.258mg 0.063mg 0%
Phenylalanine 0.737mg 0.144mg 0%
Valine 0.681mg 0.164mg 0%
Histidine 0.36mg 0.063mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +441.6%
Contains more FatsFats +767.9%
Contains more CarbsCarbs +149.2%
Contains more OtherOther +326.2%
Contains more WaterWater +521.1%

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +405.7%
Contains more Poly. FatPolyunsaturated fat +1555.3%
Contains less Sat. FatSaturated fat -81%

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.