Spelt vs. Brown rice — In-Depth Nutrition Comparison
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What are the differences between spelt and brown rice?
- Spelt is richer than brown rice in manganese, iron, copper, phosphorus, fiber, protein, vitamin B3, zinc, magnesium, and vitamin B1.
- Spelt's daily need coverage for manganese is 87% more.
- Spelt has 8 times more iron than brown rice. While spelt has 4.44mg of iron, brown rice has only 0.56mg.
We used Spelt, uncooked and Rice, brown, long-grain, cooked types in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +248.7% |
| Contains more CalciumCalcium | +800% |
| Contains more PotassiumPotassium | +351.2% |
| Contains more IronIron | +692.9% |
| Contains more CopperCopper | +382.1% |
| Contains more ZincZinc | +362% |
| Contains more PhosphorusPhosphorus | +289.3% |
| Contains more ManganeseManganese | +206.3% |
| Contains more SeleniumSelenium | +101.7% |
| Contains less SodiumSodium | -50% |
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.
| Contains more Vitamin EVitamin E | +364.7% |
| Contains more Vitamin B1Vitamin B1 | +104.5% |
| Contains more Vitamin B2Vitamin B2 | +63.8% |
| Contains more Vitamin B3Vitamin B3 | +167.2% |
| Contains more Vitamin B5Vitamin B5 | +181.1% |
| Contains more Vitamin B6Vitamin B6 | +87% |
| Contains more Vitamin KVitamin K | +1700% |
| Contains more FolateFolate | +400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.974mg | 87% |
| Iron | 4.44mg | 0.56mg | 49% |
| Copper | 0.511mg | 0.106mg | 45% |
| Phosphorus | 401mg | 103mg | 43% |
| Fiber | 10.7g | 1.6g | 36% |
| Vitamin B3 | 6.843mg | 2.561mg | 27% |
| Protein | 14.57g | 2.74g | 24% |
| Magnesium | 136mg | 39mg | 23% |
| Zinc | 3.28mg | 0.71mg | 23% |
| Vitamin B1 | 0.364mg | 0.178mg | 16% |
| Carbs | 70.19g | 25.58g | 15% |
| Vitamin B5 | 1.068mg | 0.38mg | 14% |
| Starch | 53.92g | 24.79g | 12% |
| Calories | 338kcal | 123kcal | 11% |
| Selenium | 11.7µg | 5.8µg | 11% |
| Potassium | 388mg | 86mg | 9% |
| Folate | 45µg | 9µg | 9% |
| Vitamin B6 | 0.23mg | 0.123mg | 8% |
| Polyunsaturated fat | 1.258g | 0.366g | 6% |
| Vitamin E | 0.79mg | 0.17mg | 4% |
| Vitamin B2 | 0.113mg | 0.069mg | 3% |
| Vitamin K | 3.6µg | 0.2µg | 3% |
| Omega-3 (ALA) | 0.065g | 0.011g | 3% |
| Fats | 2.43g | 0.97g | 2% |
| Calcium | 27mg | 3mg | 2% |
| Choline | 9.2mg | 2% | |
| Omega-6 (Linoleic acid) | 0.355g | 2% | |
| Saturated fat | 0.406g | 0.26g | 1% |
| Protein per 100 calories | 4.3g | 2.2g | N/A |
| Calories per 10 g protein | 232kcal | 449kcal | N/A |
| Weight per 100 calories | 30g | 81g | N/A |
| Unsaturated / Saturated Fat ratio | 4.2 | 2.8 | N/A |
| Net carbs | 59.49g | 23.98g | N/A |
| Sugar | 6.82g | 0.24g | N/A |
| Sodium | 8mg | 4mg | 0% |
| Monounsaturated fat | 0.445g | 0.369g | 0% |
| Tryptophan | 0.132mg | 0.033mg | 0% |
| Threonine | 0.443mg | 0.095mg | 0% |
| Isoleucine | 0.552mg | 0.109mg | 0% |
| Leucine | 1.07mg | 0.214mg | 0% |
| Lysine | 0.409mg | 0.099mg | 0% |
| Methionine | 0.258mg | 0.058mg | 0% |
| Phenylalanine | 0.737mg | 0.133mg | 0% |
| Valine | 0.681mg | 0.151mg | 0% |
| Histidine | 0.36mg | 0.066mg | 0% |
| Fructose | 0.24g | 0g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more ProteinProtein | +431.8% |
| Contains more FatsFats | +150.5% |
| Contains more CarbsCarbs | +174.4% |
| Contains more WaterWater | +537.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains more Mono. FatMonounsaturated fat | +20.6% |
| Contains more Poly. FatPolyunsaturated fat | +243.7% |
| Contains less Sat. FatSaturated fat | -36% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +117.5% |
| Contains more SucroseSucrose | +145.8% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g