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Spelt vs. Amaranth leaves — In-Depth Nutrition Comparison

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The main differences between spelt and amaranth leaves

  • Spelt has more phosphorus, vitamin B3, and manganese; however, amaranth leaves have more vitamin A, vitamin C, calcium, folate, potassium, vitamin B2, and vitamin B6.
  • Daily need coverage for vitamin A for amaranth leaves is 58% higher.
  • Amaranth leaves have 4 times less vitamin B3 than spelt. Spelt has 2.57mg of vitamin B3, while amaranth leaves have 0.658mg.

Food types used in this article are Spelt, cooked and Amaranth leaves, raw.

Infographic

Spelt vs Amaranth leaves infographic
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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.
Spelt
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
Contains more CopperCopper +32.7%
Contains more ZincZinc +38.9%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +23.3%
Contains more SeleniumSelenium +344.4%
Contains more MagnesiumMagnesium +12.2%
Contains more CalciumCalcium +2050%
Contains more PotassiumPotassium +327.3%
Contains more IronIron +38.9%

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
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 144% 49% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +281.5%
Contains more Vitamin B3Vitamin B3 +290.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +426.7%
Contains more Vitamin B6Vitamin B6 +140%
Contains more FolateFolate +553.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Amaranth leaves DV% diff.
Vitamin K 1140µg 950%
Vitamin C 0mg 43.3mg 48%
Calcium 10mg 215mg 21%
Folate 13µg 85µg 18%
Vitamin A 0µg 146µg 16%
Fiber 3.9g 16%
Potassium 143mg 611mg 14%
Phosphorus 150mg 50mg 14%
Vitamin B3 2.57mg 0.658mg 12%
Vitamin B2 0.03mg 0.158mg 10%
Manganese 1.091mg 0.885mg 9%
Vitamin B6 0.08mg 0.192mg 9%
Iron 1.67mg 2.32mg 8%
Starch 19.57g 8%
Carbs 26.44g 4.02g 7%
Copper 0.215mg 0.162mg 6%
Protein 5.5g 2.46g 6%
Vitamin B1 0.103mg 0.027mg 6%
Selenium 4µg 0.9µg 6%
Calories 127kcal 23kcal 5%
Zinc 1.25mg 0.9mg 3%
Vitamin E 0.26mg 2%
Fats 0.85g 0.33g 1%
Sodium 5mg 20mg 1%
Polyunsaturated fat 0.147g 1%
Magnesium 49mg 55mg 1%
Vitamin B5 0.064mg 1%
Net carbs 22.54g 4.02g N/A
Saturated fat 0.091g 0%
Monounsaturated fat 0.076g 0%
Tryptophan 0.031mg 0%
Threonine 0.099mg 0%
Isoleucine 0.119mg 0%
Leucine 0.195mg 0%
Lysine 0.127mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.133mg 0%
Valine 0.137mg 0%
Histidine 0.052mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
3
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Contains more ProteinProtein +123.6%
Contains more FatsFats +157.6%
Contains more CarbsCarbs +557.7%
Contains more WaterWater +37.8%
Contains more OtherOther +130.8%

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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/169746/nutrients
  2. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.