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 for 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.
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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 | +30.6% |
| Contains more CalciumCalcium | +70% |
| Contains more PotassiumPotassium | +20.3% |
| Contains more IronIron | +12.1% |
| Contains more CopperCopper | +12% |
| Contains more ZincZinc | +14.7% |
| Contains less SodiumSodium | -28.6% |
| Contains more ManganeseManganese | +72.9% |
| Contains more SeleniumSelenium | +42.9% |
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 EVitamin E | +142.3% |
| Contains more Vitamin B2Vitamin B2 | +266.7% |
| Contains more Vitamin B6Vitamin B6 | +53.8% |
| Contains more FolateFolate | +223.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +523.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.631mg | 1.091mg | 20% |
| Vitamin B3 | 0.412mg | 2.57mg | 13% |
| Polyunsaturated fat | 1.078g | 7% | |
| Folate | 42µg | 13µg | 7% |
| Vitamin B2 | 0.11mg | 0.03mg | 6% |
| Fiber | 2.8g | 3.9g | 4% |
| Magnesium | 64mg | 49mg | 4% |
| Choline | 23mg | 4% | |
| Copper | 0.192mg | 0.215mg | 3% |
| Vitamin B6 | 0.123mg | 0.08mg | 3% |
| Selenium | 2.8µg | 4µg | 2% |
| Iron | 1.49mg | 1.67mg | 2% |
| Carbs | 21.3g | 26.44g | 2% |
| Fats | 1.92g | 0.85g | 2% |
| Protein | 4.4g | 5.5g | 2% |
| Vitamin E | 0.63mg | 0.26mg | 2% |
| Saturated fat | 0.231g | 1% | |
| Monounsaturated fat | 0.528g | 1% | |
| Starch | 17.63g | 19.57g | 1% |
| Zinc | 1.09mg | 1.25mg | 1% |
| Potassium | 172mg | 143mg | 1% |
| Calcium | 17mg | 10mg | 1% |
| Calories | 120kcal | 127kcal | 0% |
| Net carbs | 18.5g | 22.54g | N/A |
| Sugar | 0.87g | N/A | |
| Phosphorus | 152mg | 150mg | 0% |
| Sodium | 7mg | 5mg | 0% |
| Vitamin B1 | 0.107mg | 0.103mg | 0% |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +125.9% |
| Contains more OtherOther | +18.5% |
| Contains more ProteinProtein | +25% |
| Contains more CarbsCarbs | +24.1% |
~equal in
Water
~66.56g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +11% |
~equal in
Sucrose
~0g
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
