Amaranth grain vs. Spelt — In-Depth Nutrition Comparison
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Summary of differences between Amaranth grain and Spelt
- Amaranth grain has more Iron, while Spelt has more Vitamin B3, Manganese, Vitamin B1, Copper, and Fiber.
- Spelt covers your daily need of Vitamin B3 15% more than Amaranth grain.
- Amaranth grain contains 5 times more Calcium than Spelt. While Amaranth grain contains 47mg of Calcium, Spelt contains only 10mg.
These are the specific foods used in this comparison Amaranth grain, cooked and Spelt, cooked.
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.
Contains
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Calcium
+370%
Contains
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Iron
+25.7%
Contains
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Magnesium
+32.7%
Contains
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Selenium
+37.5%
Contains
less
Sodium
-16.7%
Contains
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Zinc
+45.3%
Contains
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Copper
+44.3%
Contains
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Manganese
+27.8%
Equal in Phosphorus - 150
Equal in Potassium - 143
Contains
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Calcium
+370%
Contains
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Iron
+25.7%
Contains
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Magnesium
+32.7%
Contains
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Selenium
+37.5%
Contains
less
Sodium
-16.7%
Contains
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Zinc
+45.3%
Contains
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Copper
+44.3%
Contains
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Manganese
+27.8%
Equal in Phosphorus - 150
Equal in Potassium - 143
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
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Vitamin B6
+41.3%
Contains
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Folate
+69.2%
Contains
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Vitamin E
+36.8%
Contains
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Vitamin B1
+586.7%
Contains
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Vitamin B2
+36.4%
Contains
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Vitamin B3
+993.6%
Contains
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Vitamin B6
+41.3%
Contains
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Folate
+69.2%
Contains
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Vitamin E
+36.8%
Contains
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Vitamin B1
+586.7%
Contains
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Vitamin B2
+36.4%
Contains
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Vitamin B3
+993.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+85.9%
Contains
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Water
+12.9%
Contains
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Other
+18.5%
Contains
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Protein
+44.7%
Contains
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Carbs
+41.5%
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
Contains
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Fats
+85.9%
Contains
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Water
+12.9%
Contains
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Other
+18.5%
Contains
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Protein
+44.7%
Contains
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Carbs
+41.5%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+20.6%
Starch:
16.23 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
19.57 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+20.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar | Equal | ||
| Lower in Saturated Fat | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 16.59g | 22.54g |
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| Protein | 3.8g | 5.5g |
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| Fats | 1.58g | 0.85g |
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| Carbs | 18.69g | 26.44g |
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| Calories | 102kcal | 127kcal |
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| Starch | 16.23g | 19.57g |
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| Fiber | 2.1g | 3.9g |
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| Calcium | 47mg | 10mg |
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| Iron | 2.1mg | 1.67mg |
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| Magnesium | 65mg | 49mg |
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| Phosphorus | 148mg | 150mg |
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| Potassium | 135mg | 143mg |
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| Sodium | 6mg | 5mg |
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| Zinc | 0.86mg | 1.25mg |
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| Copper | 0.149mg | 0.215mg |
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| Manganese | 0.854mg | 1.091mg |
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| Selenium | 5.5µg | 4µg |
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| Vitamin A | 4IU |
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| Vitamin E | 0.19mg | 0.26mg |
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| Vitamin B1 | 0.015mg | 0.103mg |
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| Vitamin B2 | 0.022mg | 0.03mg |
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| Vitamin B3 | 0.235mg | 2.57mg |
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| Vitamin B6 | 0.113mg | 0.08mg |
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| Folate | 22µg | 13µg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
10%
Minerals Daily Need Coverage Score
43%
45%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 34)
Which food is cheaper?
Spelt is cheaper (difference - $3)
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.