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 for 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.
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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 IronIron | +12.1% |
| Contains more CopperCopper | +12% |
| Contains more ZincZinc | +14.7% |
| Contains less SodiumSodium | -28.6% |
| Contains more ManganeseManganese | +72.9% |
| Contains more SeleniumSelenium | +42.9% |
| Contains more MagnesiumMagnesium | +30.6% |
| Contains more CalciumCalcium | +70% |
| Contains more PotassiumPotassium | +20.3% |
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 B3Vitamin B3 | +523.8% |
| Contains more Vitamin EVitamin E | +142.3% |
| Contains more Vitamin B2Vitamin B2 | +266.7% |
| Contains more Vitamin B6Vitamin B6 | +53.8% |
| Contains more FolateFolate | +223.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +25% |
| Contains more CarbsCarbs | +24.1% |
| Contains more FatsFats | +125.9% |
| Contains more OtherOther | +18.5% |
~equal in
Water
~71.61g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
~equal in
Starch
~17.63g
~equal in
Sucrose
~0g
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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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| 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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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.091mg | 0.631mg | 20% |
| Vitamin B3 | 2.57mg | 0.412mg | 13% |
| Polyunsaturated fat | 1.078g | 7% | |
| Folate | 13µg | 42µg | 7% |
| Vitamin B2 | 0.03mg | 0.11mg | 6% |
| Fiber | 3.9g | 2.8g | 4% |
| Magnesium | 49mg | 64mg | 4% |
| Choline | 23mg | 4% | |
| Copper | 0.215mg | 0.192mg | 3% |
| Vitamin B6 | 0.08mg | 0.123mg | 3% |
| Selenium | 4µg | 2.8µg | 2% |
| Iron | 1.67mg | 1.49mg | 2% |
| Carbs | 26.44g | 21.3g | 2% |
| Fats | 0.85g | 1.92g | 2% |
| Protein | 5.5g | 4.4g | 2% |
| Vitamin E | 0.26mg | 0.63mg | 2% |
| Saturated fat | 0.231g | 1% | |
| Monounsaturated fat | 0.528g | 1% | |
| Starch | 19.57g | 17.63g | 1% |
| Zinc | 1.25mg | 1.09mg | 1% |
| Potassium | 143mg | 172mg | 1% |
| Calcium | 10mg | 17mg | 1% |
| Calories | 127kcal | 120kcal | 0% |
| Net carbs | 22.54g | 18.5g | N/A |
| Sugar | 0.87g | N/A | |
| Phosphorus | 150mg | 152mg | 0% |
| Sodium | 5mg | 7mg | 0% |
| Vitamin B1 | 0.103mg | 0.107mg | 0% |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0.015g | 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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People also compare
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%
11%
Minerals Daily Need Coverage Score
45%
38%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 0.231g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Quinoa is relatively richer in vitamins
Which food contains less Cholesterol?
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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.