Spelt vs. Rice — In-Depth Nutrition Comparison
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What are the main differences between spelt and rice?
- Spelt is richer in manganese, copper, phosphorus, fiber, magnesium, zinc, vitamin B3, and protein, yet rice is richer in folate and selenium.
- Spelt's daily need coverage for manganese is 27% higher.
- Spelt has 10 times more fiber than rice. Spelt has 3.9g of fiber, while rice has 0.4g.
We used Spelt, cooked and Rice, white, long-grain, regular, enriched, cooked types in this comparison.
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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 | +308.3% |
| Contains more PotassiumPotassium | +308.6% |
| Contains more IronIron | +39.2% |
| Contains more CopperCopper | +211.6% |
| Contains more ZincZinc | +155.1% |
| Contains more PhosphorusPhosphorus | +248.8% |
| Contains more ManganeseManganese | +131.1% |
| Contains less SodiumSodium | -80% |
| Contains more SeleniumSelenium | +87.5% |
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 | +550% |
| Contains more Vitamin B2Vitamin B2 | +130.8% |
| Contains more Vitamin B3Vitamin B3 | +74.1% |
| Contains more Vitamin B1Vitamin B1 | +58.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +16.3% |
| Contains more FolateFolate | +346.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.091mg | 0.472mg | 27% |
| Copper | 0.215mg | 0.069mg | 16% |
| Phosphorus | 150mg | 43mg | 15% |
| Fiber | 3.9g | 0.4g | 14% |
| Folate | 13µg | 58µg | 11% |
| Magnesium | 49mg | 12mg | 9% |
| Starch | 19.57g | 8% | |
| Vitamin B5 | 0.39mg | 8% | |
| Zinc | 1.25mg | 0.49mg | 7% |
| Vitamin B3 | 2.57mg | 1.476mg | 7% |
| Protein | 5.5g | 2.69g | 6% |
| Iron | 1.67mg | 1.2mg | 6% |
| Selenium | 4µg | 7.5µg | 6% |
| Vitamin B1 | 0.103mg | 0.163mg | 5% |
| Potassium | 143mg | 35mg | 3% |
| Fats | 0.85g | 0.28g | 1% |
| Carbs | 26.44g | 28.17g | 1% |
| Vitamin E | 0.26mg | 0.04mg | 1% |
| Vitamin B2 | 0.03mg | 0.013mg | 1% |
| Vitamin B6 | 0.08mg | 0.093mg | 1% |
| Polyunsaturated fat | 0.076g | 1% | |
| Calories | 127kcal | 130kcal | 0% |
| Protein per 100 calories | 4.3g | 2.1g | N/A |
| Calories per 10 g protein | 231kcal | 483kcal | N/A |
| Weight per 100 calories | 79g | 77g | N/A |
| Net carbs | 22.54g | 27.77g | N/A |
| Calcium | 10mg | 10mg | 0% |
| Sugar | 0.05g | N/A | |
| Sodium | 5mg | 1mg | 0% |
| Choline | 2.1mg | 0% | |
| Saturated fat | 0.077g | 0% | |
| Monounsaturated fat | 0.088g | 0% | |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.096mg | 0% | |
| Isoleucine | 0.116mg | 0% | |
| Leucine | 0.222mg | 0% | |
| Lysine | 0.097mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.144mg | 0% | |
| Valine | 0.164mg | 0% | |
| Histidine | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +104.5% |
| Contains more FatsFats | +203.6% |
~equal in
Carbs
~28.17g
~equal in
Water
~68.44g
