Spelt vs. Quinoa — In-Depth Nutrition Comparison
Compare
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.
Infographic
Infographic link
Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% |
| Folate | 13µg | 42µg | 7% |
| Polyunsaturated fat | 1.078g | 7% | |
| Vitamin B2 | 0.03mg | 0.11mg | 6% |
| Magnesium | 49mg | 64mg | 4% |
| Fiber | 3.9g | 2.8g | 4% |
| Choline | 23mg | 4% | |
| Copper | 0.215mg | 0.192mg | 3% |
| Vitamin B6 | 0.08mg | 0.123mg | 3% |
| Protein | 5.5g | 4.4g | 2% |
| Fats | 0.85g | 1.92g | 2% |
| Carbs | 26.44g | 21.3g | 2% |
| Iron | 1.67mg | 1.49mg | 2% |
| Vitamin E | 0.26mg | 0.63mg | 2% |
| Selenium | 4µg | 2.8µg | 2% |
| Calcium | 10mg | 17mg | 1% |
| Potassium | 143mg | 172mg | 1% |
| Zinc | 1.25mg | 1.09mg | 1% |
| Starch | 19.57g | 17.63g | 1% |
| Saturated fat | 0.231g | 1% | |
| Monounsaturated fat | 0.528g | 1% | |
| Calories | 127kcal | 120kcal | 0% |
| Protein per 100 calories | 4.3g | 3.7g | N/A |
| Calories per 10 g protein | 231kcal | 273kcal | N/A |
| Weight per 100 calories | 79g | 83g | N/A |
| 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% |
~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
