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% |
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 |
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
