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.
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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 | +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 | +∞% |
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 | +∞% |
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
11%
Minerals Daily Need Coverage Score
119%
38%
Comparison summary
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 Sugar?
Quinoa is lower in Sugar (difference - 5.95g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 0.175g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)