Spelt vs. Amaranth — In-Depth Nutrition Comparison
Compare
Important differences between spelt and amaranth
- Spelt has more manganese, vitamin B3, copper, phosphorus, fiber, iron, vitamin B1, zinc, magnesium, and selenium than amaranth.
- Spelt's daily need coverage for manganese is 93% more.
- Spelt contains 29 times more vitamin B3 than amaranth. Spelt contains 6.843mg of vitamin B3, while amaranth contains 0.235mg.
- Amaranth has a higher glycemic index. The glycemic index of amaranth is 97, while the glycemic index of spelt is 63.
The food varieties used in the comparison are Spelt, uncooked and Amaranth grain, cooked.
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 MagnesiumMagnesium | +109.2% |
| Contains more PotassiumPotassium | +187.4% |
| Contains more IronIron | +111.4% |
| Contains more CopperCopper | +243% |
| Contains more ZincZinc | +281.4% |
| Contains more PhosphorusPhosphorus | +170.9% |
| Contains more ManganeseManganese | +249.3% |
| Contains more SeleniumSelenium | +112.7% |
| Contains more CalciumCalcium | +74.1% |
| Contains less SodiumSodium | -25% |
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 | +315.8% |
| Contains more Vitamin B1Vitamin B1 | +2326.7% |
| Contains more Vitamin B2Vitamin B2 | +413.6% |
| Contains more Vitamin B3Vitamin B3 | +2811.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +103.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +104.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +283.4% |
| Contains more FatsFats | +53.8% |
| Contains more CarbsCarbs | +275.5% |
| Contains more OtherOther | +132.5% |
| Contains more WaterWater | +582% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +232.2% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 2.983mg | 0.854mg | 93% |
| Vitamin B3 | 6.843mg | 0.235mg | 41% |
| Copper | 0.511mg | 0.149mg | 40% |
| Phosphorus | 401mg | 148mg | 36% |
| Fiber | 10.7g | 2.1g | 34% |
| Iron | 4.44mg | 2.1mg | 29% |
| Vitamin B1 | 0.364mg | 0.015mg | 29% |
| Protein | 14.57g | 3.8g | 22% |
| Zinc | 3.28mg | 0.86mg | 22% |
| Vitamin B5 | 1.068mg | 21% | |
| Carbs | 70.19g | 18.69g | 17% |
| Magnesium | 136mg | 65mg | 17% |
| Starch | 53.92g | 16.23g | 16% |
| Calories | 338kcal | 102kcal | 12% |
| Selenium | 11.7µg | 5.5µg | 11% |
| Vitamin B6 | 0.23mg | 0.113mg | 9% |
| Polyunsaturated fat | 1.258g | 8% | |
| Vitamin B2 | 0.113mg | 0.022mg | 7% |
| Potassium | 388mg | 135mg | 7% |
| Folate | 45µg | 22µg | 6% |
| Vitamin E | 0.79mg | 0.19mg | 4% |
| Vitamin K | 3.6µg | 3% | |
| Calcium | 27mg | 47mg | 2% |
| Saturated fat | 0.406g | 2% | |
| Monounsaturated fat | 0.445g | 1% | |
| Fats | 2.43g | 1.58g | 1% |
| Net carbs | 59.49g | 16.59g | N/A |
| Sugar | 6.82g | N/A | |
| Sodium | 8mg | 6mg | 0% |
| Tryptophan | 0.132mg | 0% | |
| Threonine | 0.443mg | 0% | |
| Isoleucine | 0.552mg | 0% | |
| Leucine | 1.07mg | 0% | |
| Lysine | 0.409mg | 0% | |
| Methionine | 0.258mg | 0% | |
| Phenylalanine | 0.737mg | 0% | |
| Valine | 0.681mg | 0% | |
| Histidine | 0.36mg | 0% | |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
32%
5%
Minerals Daily Need Coverage Score
119%
43%
Comparison summary
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 minerals?
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Amaranth contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Amaranth is lower in Saturated fat (difference - 0.406g)