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Spelt vs Amaranth grain - In-Depth Nutrition Comparison

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Important differences between Spelt and Amaranth grain

  • Spelt has more Manganese, Vitamin B3, Copper, Phosphorus, Fiber, Iron, Vitamin B1, Zinc, Magnesium, and Selenium than Amaranth grain.
  • Spelt's daily need coverage for Manganese is 93% more.
  • Spelt contains 29 times more Vitamin B3 than Amaranth grain. Spelt contains 6.843mg of Vitamin B3, while Amaranth grain contains 0.235mg.

The food varieties used in the comparison are Spelt, uncooked and Amaranth grain, cooked.

Infographic

Spelt vs Amaranth grain 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +111.4%
Contains more Magnesium +109.2%
Contains more Phosphorus +170.9%
Contains more Potassium +187.4%
Contains more Zinc +281.4%
Contains more Copper +243%
Contains more Calcium +74.1%
Contains less Sodium -25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Contains more Iron +111.4%
Contains more Magnesium +109.2%
Contains more Phosphorus +170.9%
Contains more Potassium +187.4%
Contains more Zinc +281.4%
Contains more Copper +243%
Contains more Calcium +74.1%
Contains less Sodium -25%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
11
:
Contains more Vitamin E +315.8%
Contains more Vitamin B1 +2326.7%
Contains more Vitamin B2 +413.6%
Contains more Vitamin B3 +2811.9%
Contains more Vitamin B6 +103.5%
Contains more Folate +104.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Contains more Vitamin E +315.8%
Contains more Vitamin B1 +2326.7%
Contains more Vitamin B2 +413.6%
Contains more Vitamin B3 +2811.9%
Contains more Vitamin B6 +103.5%
Contains more Folate +104.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spelt Amaranth grain
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Spelt Amaranth grain Opinion
Net carbs 59.49g 16.59g Spelt
Protein 14.57g 3.8g Spelt
Fats 2.43g 1.58g Spelt
Carbs 70.19g 18.69g Spelt
Calories 338kcal 102kcal Spelt
Starch 53.92g 16.23g Spelt
Fructose 0.24g g Spelt
Sugar 6.82g g Amaranth grain
Fiber 10.7g 2.1g Spelt
Calcium 27mg 47mg Amaranth grain
Iron 4.44mg 2.1mg Spelt
Magnesium 136mg 65mg Spelt
Phosphorus 401mg 148mg Spelt
Potassium 388mg 135mg Spelt
Sodium 8mg 6mg Amaranth grain
Zinc 3.28mg 0.86mg Spelt
Copper 0.511mg 0.149mg Spelt
Vitamin A 10IU IU Spelt
Vitamin E 0.79mg 0.19mg Spelt
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0mg mg Spelt
Vitamin B1 0.364mg 0.015mg Spelt
Vitamin B2 0.113mg 0.022mg Spelt
Vitamin B3 6.843mg 0.235mg Spelt
Vitamin B5 1.068mg mg Spelt
Vitamin B6 0.23mg 0.113mg Spelt
Folate 45µg 22µg Spelt
Vitamin B12 0µg µg Spelt
Vitamin K 3.6µg µg Spelt
Tryptophan 0.132mg mg Spelt
Threonine 0.443mg mg Spelt
Isoleucine 0.552mg mg Spelt
Leucine 1.07mg mg Spelt
Lysine 0.409mg mg Spelt
Methionine 0.258mg mg Spelt
Phenylalanine 0.737mg mg Spelt
Valine 0.681mg mg Spelt
Histidine 0.36mg mg Spelt
Cholesterol 0mg mg Amaranth grain
Trans Fat g g
Saturated Fat 0.406g g Amaranth grain
Monounsaturated Fat 0.445g g Spelt
Polyunsaturated fat 1.258g g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Amaranth grain
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Spelt
5
Amaranth grain
Mineral Summary Score
92
Spelt
36
Amaranth grain

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Spelt
23%
Amaranth grain
Carbohydrates
70%
Spelt
19%
Amaranth grain
Fats
11%
Spelt
7%
Amaranth grain

Comparison summary

Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 34)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $3)
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?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.406g)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.