Quinoa vs spelt: which is healthier?
They are about equally nutrient-dense: quinoa scores 59/100 and spelt 57/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Quinoa
120 kcal per 100 g. 1 cup cooked: 185 g
Spelt
127 kcal per 100 g. 1 cup cooked: 194 g
Which to pick for your goal
- Fewer caloriesAbout even120 vs 127 kcal per 100 g
- More proteinSpelt4.4 vs 5.5 g per 100 g
- More fiberSpelt2.8 vs 3.9 g per 100 g
- Less sugarSpelt0.9 vs 0 g per 100 g
- More potassiumQuinoa172 vs 143 mg per 100 g
- Less saturated fatAbout even0.2 vs 0 g per 100 g
Nutrition side by side
| Nutrient | Quinoa, 100 g | Spelt, 100 g | Quinoa, 185 g | Spelt, 194 g |
|---|---|---|---|---|
| Calories | 120 kcal | 127 kcal | 222 kcal | 246 kcal |
| Protein | 4.4 g | 5.5 g | 8.1 g | 11 g |
| Carbohydrates | 21 g | 26 g | 39 g | 51 g |
| Sugars | 0.9 g | 0 g | 1.6 g | 0 g |
| Fiber | 2.8 g | 3.9 g | 5.2 g | 7.6 g |
| Fat | 1.9 g | 0.8 g | 3.6 g | 1.6 g |
| Saturated fat | 0.2 g | 0 g | 0.4 g | 0 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 172 mg | 143 mg | 318 mg | 277 mg |
| Iron | 1.5 mg | 1.7 mg | 2.8 mg | 3.2 mg |
| Calcium | 17 mg | 10 mg | 31 mg | 19 mg |
| Magnesium | 64 mg | 49 mg | 118 mg | 95 mg |
| Sodium | 7 mg | 5 mg | 13 mg | 9.7 mg |
Last updated . Scores use the HowHealthyIs Score method.