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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
Infographic link

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 Calcium +74.1%
Contains less Sodium -25%
Contains more Iron +111.4%
Contains more Magnesium +109.2%
Contains more Phosphorus +170.9%
Contains more Potassium +187.4%
Contains more Zinc +281.4%
Contains more Copper +243%
Contains more Manganese +249.3%
Contains more Selenium +112.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +74.1%
Contains less Sodium -25%
Contains more Iron +111.4%
Contains more Magnesium +109.2%
Contains more Phosphorus +170.9%
Contains more Potassium +187.4%
Contains more Zinc +281.4%
Contains more Copper +243%
Contains more Manganese +249.3%
Contains more Selenium +112.7%

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.
:
11
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 0% 10%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +582%
Contains more Protein +283.4%
Contains more Fats +53.8%
Contains more Carbs +275.5%
Contains more Other +132.5%
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Water +582%
Contains more Protein +283.4%
Contains more Fats +53.8%
Contains more Carbs +275.5%
Contains more Other +132.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +232.2%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more Starch +232.2%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth grain Spelt
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Amaranth grain Spelt Opinion
Net carbs 16.59g 59.49g Spelt
Protein 3.8g 14.57g Spelt
Fats 1.58g 2.43g Spelt
Carbs 18.69g 70.19g Spelt
Calories 102kcal 338kcal Spelt
Starch 16.23g 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Amaranth grain
Fiber 2.1g 10.7g Spelt
Calcium 47mg 27mg Amaranth grain
Iron 2.1mg 4.44mg Spelt
Magnesium 65mg 136mg Spelt
Phosphorus 148mg 401mg Spelt
Potassium 135mg 388mg Spelt
Sodium 6mg 8mg Amaranth grain
Zinc 0.86mg 3.28mg Spelt
Copper 0.149mg 0.511mg Spelt
Manganese 0.854mg 2.983mg Spelt
Selenium 5.5µg 11.7µg Spelt
Vitamin A 10IU Spelt
Vitamin E 0.19mg 0.79mg Spelt
Vitamin B1 0.015mg 0.364mg Spelt
Vitamin B2 0.022mg 0.113mg Spelt
Vitamin B3 0.235mg 6.843mg Spelt
Vitamin B5 1.068mg Spelt
Vitamin B6 0.113mg 0.23mg Spelt
Folate 22µg 45µg Spelt
Vitamin K 3.6µg Spelt
Tryptophan 0.132mg Spelt
Threonine 0.443mg Spelt
Isoleucine 0.552mg Spelt
Leucine 1.07mg Spelt
Lysine 0.409mg Spelt
Methionine 0.258mg Spelt
Phenylalanine 0.737mg Spelt
Valine 0.681mg Spelt
Histidine 0.36mg Spelt
Saturated Fat 0.406g Amaranth grain
Monounsaturated Fat 0.445g Spelt
Polyunsaturated fat 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Amaranth grain
32%
Spelt
Minerals Daily Need Coverage Score
43%
Amaranth grain
119%
Spelt

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 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 Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.406g)

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 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.