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Amaranth grain vs Spelt - In-Depth Nutrition Comparison

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Important differences between Amaranth grain and Spelt

  • Spelt has more Manganese, Vitamin B3, Copper, Phosphorus, Fiber, Iron, Vitamin B1, Zinc, Magnesium, and Selenium than Amaranth grain.
  • Spelt's daily need coverage for Manganese is 93% more.

The food varieties used in the comparison are Amaranth grain, cooked and Spelt, uncooked.

Infographic

Amaranth grain vs Spelt infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Amaranth grain
Amaranth grain
2
:
6
Spelt
Spelt
Contains more Calcium +74.1%
Contains less Sodium -25%
Contains more Iron +111.4%
Contains more Potassium +187.4%
Contains more Magnesium +109.2%
Contains more Copper +243%
Contains more Zinc +281.4%
Contains more Phosphorus +170.9%
Amaranth grain
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 15% 12% 47% 50% 24% 64% 1%
Spelt
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Contains more Calcium +74.1%
Contains less Sodium -25%
Contains more Iron +111.4%
Contains more Potassium +187.4%
Contains more Magnesium +109.2%
Contains more Copper +243%
Contains more Zinc +281.4%
Contains more Phosphorus +170.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Amaranth grain
Amaranth grain
0
:
11
Spelt
Spelt
Contains more Vitamin E +315.8%
Contains more Vitamin B1 +2326.7%
Contains more Vitamin B2 +413.6%
Contains more Vitamin B3 +2811.9%
Contains more Vitamin B6 +103.5%
Contains more Folate +104.5%
Amaranth grain
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 4% 6% 5% 0% 27% 0% 0% 17%
Spelt
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Contains more Vitamin E +315.8%
Contains more Vitamin B1 +2326.7%
Contains more Vitamin B2 +413.6%
Contains more Vitamin B3 +2811.9%
Contains more Vitamin B6 +103.5%
Contains more Folate +104.5%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Amaranth grain
35
Spelt
Mineral Summary Score
36
Amaranth grain
92
Spelt

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Amaranth grain
87%
Spelt
Carbohydrates
19%
Amaranth grain
70%
Spelt
Fats
7%
Amaranth grain
11%
Spelt

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Amaranth grain Spelt
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 34)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $3)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.406g)

All nutrients comparison - raw data values

Nutrient Amaranth grain Spelt Opinion
Calories 102 338 Spelt
Protein 3.8 14.57 Spelt
Fats 1.58 2.43 Spelt
Vitamin C 0 Spelt
Carbs 18.69 70.19 Spelt
Cholesterol 0 Amaranth grain
Vitamin D
Iron 2.1 4.44 Spelt
Calcium 47 27 Amaranth grain
Potassium 135 388 Spelt
Magnesium 65 136 Spelt
Sugar 6.82 Amaranth grain
Fiber 2.1 10.7 Spelt
Copper 0.149 0.511 Spelt
Zinc 0.86 3.28 Spelt
Starch 16.23 53.92 Spelt
Phosphorus 148 401 Spelt
Sodium 6 8 Amaranth grain
Vitamin A 10 Spelt
Vitamin E 0.19 0.79 Spelt
Vitamin D
Vitamin B1 0.015 0.364 Spelt
Vitamin B2 0.022 0.113 Spelt
Vitamin B3 0.235 6.843 Spelt
Vitamin B5 1.068 Spelt
Vitamin B6 0.113 0.23 Spelt
Vitamin B12 0 Spelt
Vitamin K 3.6 Spelt
Folate 22 45 Spelt
Trans Fat
Saturated Fat 0.406 Amaranth grain
Monounsaturated Fat 0.445 Spelt
Polyunsaturated fat 1.258 Spelt
Tryptophan 0.132 Spelt
Threonine 0.443 Spelt
Isoleucine 0.552 Spelt
Leucine 1.07 Spelt
Lysine 0.409 Spelt
Methionine 0.258 Spelt
Phenylalanine 0.737 Spelt
Valine 0.681 Spelt
Histidine 0.36 Spelt
Fructose 0.24 Spelt

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.