Spelt vs. Quinoa — In-Depth Nutrition Comparison
Compare
What are the differences between spelt and quinoa?
- Spelt is richer than quinoa in manganese, vitamin B3, iron, phosphorus, copper, fiber, vitamin B1, zinc, magnesium, and selenium.
- Spelt's daily need coverage for manganese is 102% more.
- Spelt has 17 times more vitamin B3 than quinoa. While spelt has 6.843mg of vitamin B3, quinoa has only 0.412mg.
We used Spelt, uncooked and Quinoa, cooked types in this article.
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 | +112.5% |
| Contains more CalciumCalcium | +58.8% |
| Contains more PotassiumPotassium | +125.6% |
| Contains more IronIron | +198% |
| Contains more CopperCopper | +166.1% |
| Contains more ZincZinc | +200.9% |
| Contains more PhosphorusPhosphorus | +163.8% |
| Contains more ManganeseManganese | +372.7% |
| Contains more SeleniumSelenium | +317.9% |
| Contains less SodiumSodium | -12.5% |
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 | +25.4% |
| Contains more Vitamin B1Vitamin B1 | +240.2% |
| Contains more Vitamin B3Vitamin B3 | +1560.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +87% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.631mg | 102% |
| Vitamin B3 | 6.843mg | 0.412mg | 40% |
| Iron | 4.44mg | 1.49mg | 37% |
| Phosphorus | 401mg | 152mg | 36% |
| Copper | 0.511mg | 0.192mg | 35% |
| Fiber | 10.7g | 2.8g | 32% |
| Vitamin B5 | 1.068mg | 21% | |
| Vitamin B1 | 0.364mg | 0.107mg | 21% |
| Protein | 14.57g | 4.4g | 20% |
| Zinc | 3.28mg | 1.09mg | 20% |
| Magnesium | 136mg | 64mg | 17% |
| Carbs | 70.19g | 21.3g | 16% |
| Selenium | 11.7µg | 2.8µg | 16% |
| Starch | 53.92g | 17.63g | 15% |
| Calories | 338kcal | 120kcal | 11% |
| Vitamin B6 | 0.23mg | 0.123mg | 8% |
| Potassium | 388mg | 172mg | 6% |
| Choline | 23mg | 4% | |
| Vitamin K | 3.6µg | 0µg | 3% |
| Polyunsaturated fat | 1.258g | 1.078g | 1% |
| Calcium | 27mg | 17mg | 1% |
| Fats | 2.43g | 1.92g | 1% |
| Folate | 45µg | 42µg | 1% |
| Saturated fat | 0.406g | 0.231g | 1% |
| Vitamin E | 0.79mg | 0.63mg | 1% |
| Net carbs | 59.49g | 18.5g | N/A |
| Sugar | 6.82g | 0.87g | N/A |
| Sodium | 8mg | 7mg | 0% |
| Vitamin B2 | 0.113mg | 0.11mg | 0% |
| Monounsaturated fat | 0.445g | 0.528g | 0% |
| Tryptophan | 0.132mg | 0.052mg | 0% |
| Threonine | 0.443mg | 0.131mg | 0% |
| Isoleucine | 0.552mg | 0.157mg | 0% |
| Leucine | 1.07mg | 0.261mg | 0% |
| Lysine | 0.409mg | 0.239mg | 0% |
| Methionine | 0.258mg | 0.096mg | 0% |
| Phenylalanine | 0.737mg | 0.185mg | 0% |
| Valine | 0.681mg | 0.185mg | 0% |
| Histidine | 0.36mg | 0.127mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - DHA | 0.015g | N/A | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +231.1% |
| Contains more FatsFats | +26.6% |
| Contains more CarbsCarbs | +229.5% |
| Contains more OtherOther | +132.5% |
| Contains more WaterWater | +549.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +16.7% |
| Contains less Sat. FatSaturated fat | -43.1% |
| Contains more Mono. FatMonounsaturated fat | +18.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +205.8% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g