Quinoa vs. Spelt — In-Depth Nutrition Comparison
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How are Quinoa and Spelt different?
- Quinoa is richer in Folate, and Vitamin B2, while Spelt is higher in Manganese, and Vitamin B3.
- Spelt covers your daily need of Manganese 20% more than Quinoa.
- Quinoa contains 4 times more Vitamin B2 than Spelt. Quinoa contains 0.11mg of Vitamin B2, while Spelt contains 0.03mg.
Quinoa, cooked and Spelt, cooked types were used in this article.
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
+70%
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Magnesium
+30.6%
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Potassium
+20.3%
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Iron
+12.1%
Contains
less
Sodium
-28.6%
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Zinc
+14.7%
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Copper
+12%
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Manganese
+72.9%
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Selenium
+42.9%
Equal in Phosphorus - 150
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Calcium
+70%
Contains
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Magnesium
+30.6%
Contains
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Potassium
+20.3%
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Iron
+12.1%
Contains
less
Sodium
-28.6%
Contains
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Zinc
+14.7%
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Copper
+12%
Contains
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Manganese
+72.9%
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Selenium
+42.9%
Equal in Phosphorus - 150
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.
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Contains
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Vitamin A
+25%
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Vitamin E
+142.3%
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Vitamin B2
+266.7%
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Vitamin B6
+53.8%
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Folate
+223.1%
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Vitamin B3
+523.8%
Equal in Vitamin B1 - 0.103
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Vitamin A
+25%
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Vitamin E
+142.3%
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Vitamin B2
+266.7%
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Vitamin B6
+53.8%
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Folate
+223.1%
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Vitamin B3
+523.8%
Equal in Vitamin B1 - 0.103
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+125.9%
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Other
+18.5%
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Protein
+25%
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Carbs
+24.1%
Equal in Water - 66.56
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Fats
+125.9%
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Other
+18.5%
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Protein
+25%
Contains
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Carbs
+24.1%
Equal in Water - 66.56
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+11%
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Starch
+11%
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 18.5g | 22.54g |
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| Protein | 4.4g | 5.5g |
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| Fats | 1.92g | 0.85g |
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| Carbs | 21.3g | 26.44g |
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| Calories | 120kcal | 127kcal |
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| Starch | 17.63g | 19.57g |
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| Sugar | 0.87g |
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| Fiber | 2.8g | 3.9g |
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| Calcium | 17mg | 10mg |
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| Iron | 1.49mg | 1.67mg |
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| Magnesium | 64mg | 49mg |
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| Phosphorus | 152mg | 150mg |
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| Potassium | 172mg | 143mg |
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| Sodium | 7mg | 5mg |
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| Zinc | 1.09mg | 1.25mg |
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| Copper | 0.192mg | 0.215mg |
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| Manganese | 0.631mg | 1.091mg |
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| Selenium | 2.8µg | 4µg |
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| Vitamin A | 5IU | 4IU |
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| Vitamin E | 0.63mg | 0.26mg |
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| Vitamin B1 | 0.107mg | 0.103mg |
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| Vitamin B2 | 0.11mg | 0.03mg |
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| Vitamin B3 | 0.412mg | 2.57mg |
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| Vitamin B6 | 0.123mg | 0.08mg |
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| Folate | 42µg | 13µg |
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| Tryptophan | 0.052mg |
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| Threonine | 0.131mg |
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| Isoleucine | 0.157mg |
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| Leucine | 0.261mg |
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| Lysine | 0.239mg |
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| Methionine | 0.096mg |
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| Phenylalanine | 0.185mg |
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| Valine | 0.185mg |
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| Histidine | 0.127mg |
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| Saturated Fat | 0.231g |
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| Omega-3 - DHA | 0.015g |
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| Monounsaturated Fat | 0.528g |
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| Polyunsaturated fat | 1.078g |
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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
11%
10%
Minerals Daily Need Coverage Score
38%
45%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.231g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Quinoa is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.