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  6. Spelt vs. Quinoa

Spelt vs. Quinoa — In-Depth Nutrition Comparison

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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

Spelt vs Quinoa 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.
Spelt
Spelt
9
:
1
Quinoa
Quinoa
Contains more Calcium +58.8%
Contains more Iron +198%
Contains more Magnesium +112.5%
Contains more Phosphorus +163.8%
Contains more Potassium +125.6%
Contains more Zinc +200.9%
Contains more Copper +166.1%
Contains more Manganese +372.7%
Contains more Selenium +317.9%
Contains less Sodium -12.5%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Calcium +58.8%
Contains more Iron +198%
Contains more Magnesium +112.5%
Contains more Phosphorus +163.8%
Contains more Potassium +125.6%
Contains more Zinc +200.9%
Contains more Copper +166.1%
Contains more Manganese +372.7%
Contains more Selenium +317.9%
Contains less Sodium -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.
Spelt
Spelt
9
:
1
Quinoa
Quinoa
Contains more Vitamin A +100%
Contains more Vitamin E +25.4%
Contains more Vitamin B1 +240.2%
Contains more Vitamin B3 +1560.9%
Contains more Vitamin B6 +87%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.11
Equal in Folate - 42
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin A +100%
Contains more Vitamin E +25.4%
Contains more Vitamin B1 +240.2%
Contains more Vitamin B3 +1560.9%
Contains more Vitamin B6 +87%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.11
Equal in Folate - 42

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Quinoa
Quinoa
Contains more Protein +231.1%
Contains more Fats +26.6%
Contains more Carbs +229.5%
Contains more Other +132.5%
Contains more Water +549.8%
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more Protein +231.1%
Contains more Fats +26.6%
Contains more Carbs +229.5%
Contains more Other +132.5%
Contains more Water +549.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
1
:
2
Quinoa
Quinoa
Contains more Polyunsaturated fat +16.7%
Contains less Saturated Fat -43.1%
Contains more Monounsaturated Fat +18.7%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains more Polyunsaturated fat +16.7%
Contains less Saturated Fat -43.1%
Contains more Monounsaturated Fat +18.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
5
:
0
Quinoa
Quinoa
Contains more Starch +205.8%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Spelt
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Quinoa
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +205.8%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Quinoa
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Spelt Quinoa Opinion
Net carbs 59.49g 18.5g Spelt
Protein 14.57g 4.4g Spelt
Fats 2.43g 1.92g Spelt
Carbs 70.19g 21.3g Spelt
Calories 338kcal 120kcal Spelt
Starch 53.92g 17.63g Spelt
Fructose 0.24g Spelt
Sugar 6.82g 0.87g Quinoa
Fiber 10.7g 2.8g Spelt
Calcium 27mg 17mg Spelt
Iron 4.44mg 1.49mg Spelt
Magnesium 136mg 64mg Spelt
Phosphorus 401mg 152mg Spelt
Potassium 388mg 172mg Spelt
Sodium 8mg 7mg Quinoa
Zinc 3.28mg 1.09mg Spelt
Copper 0.511mg 0.192mg Spelt
Manganese 2.983mg 0.631mg Spelt
Selenium 11.7µg 2.8µg Spelt
Vitamin A 10IU 5IU Spelt
Vitamin E 0.79mg 0.63mg Spelt
Vitamin B1 0.364mg 0.107mg Spelt
Vitamin B2 0.113mg 0.11mg Spelt
Vitamin B3 6.843mg 0.412mg Spelt
Vitamin B5 1.068mg Spelt
Vitamin B6 0.23mg 0.123mg Spelt
Folate 45µg 42µg Spelt
Vitamin K 3.6µg 0µg Spelt
Tryptophan 0.132mg 0.052mg Spelt
Threonine 0.443mg 0.131mg Spelt
Isoleucine 0.552mg 0.157mg Spelt
Leucine 1.07mg 0.261mg Spelt
Lysine 0.409mg 0.239mg Spelt
Methionine 0.258mg 0.096mg Spelt
Phenylalanine 0.737mg 0.185mg Spelt
Valine 0.681mg 0.185mg Spelt
Histidine 0.36mg 0.127mg Spelt
Saturated Fat 0.406g 0.231g Quinoa
Omega-3 - DHA 0.015g Quinoa
Monounsaturated Fat 0.445g 0.528g Quinoa
Polyunsaturated fat 1.258g 1.078g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Quinoa
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
35%
Spelt
11%
Quinoa
Minerals Daily Need Coverage Score
119%
Spelt
38%
Quinoa

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 5.95g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 0.175g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 10)
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 ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.