Amaranth vs. Spelt — In-Depth Nutrition Comparison
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Summary of differences between amaranth and spelt
- Amaranth has more iron, while spelt has more vitamin B3, manganese, vitamin B1, copper, and fiber.
- Spelt covers your daily need for vitamin B3, 15% more than amaranth.
- Amaranth contains 5 times more calcium than spelt. While amaranth contains 47mg of calcium, spelt contains only 10mg.
- Spelt has a lower glycemic index. The glycemic index of spelt is 63, while the glycemic index of amaranth is 97.
These are the specific foods used in this comparison Amaranth grain, cooked and Spelt, cooked.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +32.7% |
| Contains more CalciumCalcium | +370% |
| Contains more IronIron | +25.7% |
| Contains more SeleniumSelenium | +37.5% |
| Contains more CopperCopper | +44.3% |
| Contains more ZincZinc | +45.3% |
| Contains less SodiumSodium | -16.7% |
| Contains more ManganeseManganese | +27.8% |
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.
| Contains more Vitamin B6Vitamin B6 | +41.3% |
| Contains more FolateFolate | +69.2% |
| Contains more Vitamin EVitamin E | +36.8% |
| Contains more Vitamin B1Vitamin B1 | +586.7% |
| Contains more Vitamin B2Vitamin B2 | +36.4% |
| Contains more Vitamin B3Vitamin B3 | +993.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B3 | 0.235mg | 2.57mg | 15% |
| Manganese | 0.854mg | 1.091mg | 10% |
| Vitamin B1 | 0.015mg | 0.103mg | 7% |
| Fiber | 2.1g | 3.9g | 7% |
| Copper | 0.149mg | 0.215mg | 7% |
| Iron | 2.1mg | 1.67mg | 5% |
| Zinc | 0.86mg | 1.25mg | 4% |
| Magnesium | 65mg | 49mg | 4% |
| Calcium | 47mg | 10mg | 4% |
| Vitamin B6 | 0.113mg | 0.08mg | 3% |
| Carbs | 18.69g | 26.44g | 3% |
| Protein | 3.8g | 5.5g | 3% |
| Selenium | 5.5µg | 4µg | 3% |
| Folate | 22µg | 13µg | 2% |
| Starch | 16.23g | 19.57g | 1% |
| Vitamin B2 | 0.022mg | 0.03mg | 1% |
| Fats | 1.58g | 0.85g | 1% |
| Calories | 102kcal | 127kcal | 1% |
| Net carbs | 16.59g | 22.54g | N/A |
| Potassium | 135mg | 143mg | 0% |
| Phosphorus | 148mg | 150mg | 0% |
| Sodium | 6mg | 5mg | 0% |
| Vitamin E | 0.19mg | 0.26mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +85.9% |
| Contains more WaterWater | +12.9% |
| Contains more OtherOther | +18.5% |
| Contains more ProteinProtein | +44.7% |
| Contains more CarbsCarbs | +41.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +20.6% |
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