Amounts are per 100 grams, from USDA FoodData Central. Basic and whole foods are lab-measured (SR Legacy and Foundation Foods); branded packaged products carry the manufacturer's own label values. FoodFactsUSA reports what a food contains; it is not dietary advice.

Home / Compare

Compare Foods

Two foods side by side, per 100 g. Find a food, then use "Compare" from its page.

Per 100 gSpelt, uncookedRye grain

Calories338338

Protein14.6 g10.3 g

Total fat2.4 g1.6 g

Saturated fat0.4 g0.2 g

Carbohydrate70.2 g75.9 g

Fiber10.7 g15.1 g

Sugars6.8 g1.0 g

Sodium8 mg2 mg

Potassium388 mg510 mg

Calcium27 mg24 mg

Iron4 mg3 mg

full facts →full facts →

Source: USDA FoodData Central. Comparison is per 100 g of each food.