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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
Spelt
6
:
Contains more Iron +111.4%
Contains more Potassium +187.4%
Contains more Magnesium +109.2%
Contains more Copper +243%
Contains more Zinc +281.4%
Contains more Phosphorus +170.9%
Contains more Calcium +74.1%
Contains less Sodium -25%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 15% 12% 47% 50% 24% 64% 1%
Contains more Iron +111.4%
Contains more Potassium +187.4%
Contains more Magnesium +109.2%
Contains more Copper +243%
Contains more Zinc +281.4%
Contains more Phosphorus +170.9%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 4% 6% 5% 0% 27% 0% 0% 17%
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 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 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok

Which food is preferable for your diet?

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

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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 Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
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 Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.406g)

All nutrients comparison - raw data values

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

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.