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Spelt vs. Quinoa — In-Depth Nutrition Comparison

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How are Spelt and Quinoa different?

  • Spelt is richer in Manganese, and Vitamin B3, while Quinoa is higher in Folate, and Vitamin B2.
  • Spelt covers your daily need of Manganese 20% more than Quinoa.
  • Spelt contains 6 times more Vitamin B3 than Quinoa. Spelt contains 2.57mg of Vitamin B3, while Quinoa contains 0.412mg.

Spelt, cooked and Quinoa, cooked types were used 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
6
:
4
Quinoa
Contains more Iron +12.1%
Contains less Sodium -28.6%
Contains more Zinc +14.7%
Contains more Copper +12%
Contains more Manganese +72.9%
Contains more Selenium +42.9%
Contains more Calcium +70%
Contains more Magnesium +30.6%
Contains more Potassium +20.3%
Equal in Phosphorus - 152
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Iron +12.1%
Contains less Sodium -28.6%
Contains more Zinc +14.7%
Contains more Copper +12%
Contains more Manganese +72.9%
Contains more Selenium +42.9%
Contains more Calcium +70%
Contains more Magnesium +30.6%
Contains more Potassium +20.3%
Equal in Phosphorus - 152

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
1
:
9
Quinoa
Contains more Vitamin B3 +523.8%
Contains more Vitamin A +25%
Contains more Vitamin E +142.3%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B6 +53.8%
Contains more Folate +223.1%
Equal in Vitamin B1 - 0.107
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 13% 0%
Contains more Vitamin B3 +523.8%
Contains more Vitamin A +25%
Contains more Vitamin E +142.3%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B6 +53.8%
Contains more Folate +223.1%
Equal in Vitamin B1 - 0.107

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
2
:
3
Quinoa
Contains more Protein +25%
Contains more Carbs +24.1%
Contains more Fats +125.9%
Contains more Other +18.5%
Equal in Water - 71.61
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
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 +25%
Contains more Carbs +24.1%
Contains more Fats +125.9%
Contains more Other +18.5%
Equal in Water - 71.61

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
1
:
0
Quinoa
Contains more Starch +11%
Equal in Starch - 17.63
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 +11%
Equal in Starch - 17.63

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
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spelt Quinoa Opinion
Net carbs 22.54g 18.5g Spelt
Protein 5.5g 4.4g Spelt
Fats 0.85g 1.92g Quinoa
Carbs 26.44g 21.3g Spelt
Calories 127kcal 120kcal Spelt
Starch 19.57g 17.63g Spelt
Sugar 0.87g Spelt
Fiber 3.9g 2.8g Spelt
Calcium 10mg 17mg Quinoa
Iron 1.67mg 1.49mg Spelt
Magnesium 49mg 64mg Quinoa
Phosphorus 150mg 152mg Quinoa
Potassium 143mg 172mg Quinoa
Sodium 5mg 7mg Spelt
Zinc 1.25mg 1.09mg Spelt
Copper 0.215mg 0.192mg Spelt
Manganese 1.091mg 0.631mg Spelt
Selenium 4µg 2.8µg Spelt
Vitamin A 4IU 5IU Quinoa
Vitamin E 0.26mg 0.63mg Quinoa
Vitamin B1 0.103mg 0.107mg Quinoa
Vitamin B2 0.03mg 0.11mg Quinoa
Vitamin B3 2.57mg 0.412mg Spelt
Vitamin B6 0.08mg 0.123mg Quinoa
Folate 13µg 42µg Quinoa
Choline 23mg Quinoa
Tryptophan 0.052mg Quinoa
Threonine 0.131mg Quinoa
Isoleucine 0.157mg Quinoa
Leucine 0.261mg Quinoa
Lysine 0.239mg Quinoa
Methionine 0.096mg Quinoa
Phenylalanine 0.185mg Quinoa
Valine 0.185mg Quinoa
Histidine 0.127mg Quinoa
Saturated Fat 0.231g Spelt
Omega-3 - DHA 0.015g Quinoa
Monounsaturated Fat 0.528g Quinoa
Polyunsaturated fat 1.078g Quinoa

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

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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
9%
Spelt
11%
Quinoa
Minerals Daily Need Coverage Score
45%
Spelt
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.231g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Quinoa
Quinoa is relatively richer in vitamins
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.