Spelt vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spelt, cooked is higher in more vitamins & minerals
Calories (kcal)
Spelt 127
Amaranth grain 102
Protein (g)
Spelt 5.50
Amaranth grain 3.80
Carbs (g)
Spelt 26.4
Amaranth grain 18.7
Fat (g)
Spelt 0.850
Amaranth grain 1.58
Fiber (g)
Spelt 3.90
Amaranth grain 2.10
Quick answers
Which has more protein?
Spelt, cooked — 5.50g vs 3.80g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 127 kcal per 100g.
Which is more nutrient-dense?
Spelt, cooked scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Spelt | Amaranth grain | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 127 kcal | 102 kcal | +25% |
| Macronutrients | |||
| Water | 66.6 g | 75.2 g | -11% |
| Protein | 5.50 g | 3.80 g | +45% |
| Total lipid (fat) | 0.850 g | 1.58 g | -46% |
| Carbohydrate, by difference | 26.4 g | 18.7 g | +41% |
| Fiber, total dietary | 3.90 g | 2.10 g | +86% |
| Fats & Fatty Acids | |||
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.103 mg | 0.015 mg | +587% |
| Riboflavin (Vitamin B2) | 0.030 mg | 0.022 mg | +36% |
| Niacin (Vitamin B3) | 2.57 mg | 0.235 mg | +994% |
| Vitamin B-6 — Pyridoxine | 0.080 mg | 0.113 mg | -29% |
| Biotin (Vitamin B7) | 13.0 ug | 22.0 ug | -41% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.260 mg | 0.190 mg | +37% |
| Minerals | |||
| Calcium, Ca | 10.0 mg | 47.0 mg | -79% |
| Iron, Fe | 1.67 mg | 2.10 mg | -20% |
| Magnesium, Mg | 49.0 mg | 65.0 mg | -25% |
| Phosphorus, P | 150 mg | 148 mg | +1% |
| Potassium, K | 143 mg | 135 mg | +6% |
| Sodium, Na | 5.00 mg | 6.00 mg | -17% |
| Zinc, Zn | 1.25 mg | 0.860 mg | +45% |
| Copper, Cu | 0.215 mg | 0.149 mg | +44% |
| Manganese, Mn | 1.09 mg | 0.854 mg | +28% |
| Selenium, Se | 4.00 ug | 5.50 ug | -27% |
| Other Nutrients | |||
| Energy | 530 kj | 429 kj | +24% |
| Ash | 0.650 g | 0.770 g | -16% |
| Starch | 19.6 g | 16.2 g | +21% |
| Folic acid (Vitamin B9 — synthetic) | 13.0 ug | 22.0 ug | -41% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 13.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 4.00 IU | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.080 mg | 0.380 mg | -79% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.550 mg | 0.050 mg | +1000% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.240 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.110 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0.020 mg | -100% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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