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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 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% |
| Folate | 42µg | 13µg | 7% |
| Polyunsaturated fat | 1.078g | 7% | |
| Vitamin B2 | 0.11mg | 0.03mg | 6% |
| Magnesium | 64mg | 49mg | 4% |
| Fiber | 2.8g | 3.9g | 4% |
| Choline | 23mg | 4% | |
| Copper | 0.192mg | 0.215mg | 3% |
| Vitamin B6 | 0.123mg | 0.08mg | 3% |
| Protein | 4.4g | 5.5g | 2% |
| Fats | 1.92g | 0.85g | 2% |
| Carbs | 21.3g | 26.44g | 2% |
| Iron | 1.49mg | 1.67mg | 2% |
| Vitamin E | 0.63mg | 0.26mg | 2% |
| Selenium | 2.8µg | 4µg | 2% |
| Calcium | 17mg | 10mg | 1% |
| Potassium | 172mg | 143mg | 1% |
| Zinc | 1.09mg | 1.25mg | 1% |
| Starch | 17.63g | 19.57g | 1% |
| Saturated fat | 0.231g | 1% | |
| Monounsaturated fat | 0.528g | 1% | |
| Calories | 120kcal | 127kcal | 0% |
| Protein per 100 calories | 3.7g | 4.3g | N/A |
| Calories per 10 g protein | 273kcal | 231kcal | N/A |
| Weight per 100 calories | 83g | 79g | N/A |
| 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 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
