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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.

Infographic

Amaranth 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Spelt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
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%
~equal in Potassium ~143mg
~equal in Phosphorus ~150mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Spelt
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Amaranth Spelt 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
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Spelt
2
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
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
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Spelt
1
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +20.6%
~equal in Sucrose ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.