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  6. Cashew vs. Spelt

Cashew vs. Spelt — In-Depth Nutrition Comparison

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What are the differences between Cashew and Spelt?

  • Cashew is higher in Copper, Magnesium, Iron, Phosphorus, Vitamin K, and Zinc, yet Spelt is higher in Manganese, Vitamin B3, and Fiber.
  • Cashew's daily need coverage for Copper is 187% more.
  • Cashew has 19 times more Saturated Fat than Spelt. While Cashew has 7.783g of Saturated Fat, Spelt has only 0.406g.

We used Nuts, cashew nuts, raw and Spelt, uncooked types in this article.

Infographic

Cashew vs Spelt infographic
Infographic link

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.
Cashew
Cashew
8
:
2
Spelt
Spelt
Contains more Calcium +37%
Contains more Iron +50.5%
Contains more Magnesium +114.7%
Contains more Phosphorus +47.9%
Contains more Potassium +70.1%
Contains more Zinc +76.2%
Contains more Copper +329.5%
Contains more Selenium +70.1%
Contains less Sodium -33.3%
Contains more Manganese +80.2%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +37%
Contains more Iron +50.5%
Contains more Magnesium +114.7%
Contains more Phosphorus +47.9%
Contains more Potassium +70.1%
Contains more Zinc +76.2%
Contains more Copper +329.5%
Contains more Selenium +70.1%
Contains less Sodium -33.3%
Contains more Manganese +80.2%

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.
Cashew
Cashew
6
:
5
Spelt
Spelt
Contains more Vitamin E +13.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16.2%
Contains more Vitamin B6 +81.3%
Contains more Vitamin K +847.2%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +94.8%
Contains more Vitamin B3 +544.4%
Contains more Vitamin B5 +23.6%
Contains more Folate +80%
Cashew
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin E +13.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16.2%
Contains more Vitamin B6 +81.3%
Contains more Vitamin K +847.2%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +94.8%
Contains more Vitamin B3 +544.4%
Contains more Vitamin B5 +23.6%
Contains more Folate +80%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
3
:
2
Spelt
Spelt
Contains more Protein +25.1%
Contains more Fats +1704.5%
Contains more Other +41.9%
Contains more Carbs +132.5%
Contains more Water +111.9%
Cashew
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Protein +25.1%
Contains more Fats +1704.5%
Contains more Other +41.9%
Contains more Carbs +132.5%
Contains more Water +111.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Spelt
Spelt
Contains more Monounsaturated Fat +5247.6%
Contains more Polyunsaturated fat +523.6%
Contains less Saturated Fat -94.8%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +5247.6%
Contains more Polyunsaturated fat +523.6%
Contains less Saturated Fat -94.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
1
:
4
Spelt
Spelt
Contains more Sucrose +884.7%
Contains more Starch +129.5%
Contains more Glucose +1580%
Contains more Fructose +380%
Contains more Maltose +∞%
Cashew
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Spelt
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more Sucrose +884.7%
Contains more Starch +129.5%
Contains more Glucose +1580%
Contains more Fructose +380%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Spelt
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew Spelt Opinion
Net carbs 26.89g 59.49g Spelt
Protein 18.22g 14.57g Cashew
Fats 43.85g 2.43g Cashew
Carbs 30.19g 70.19g Spelt
Calories 553kcal 338kcal Cashew
Starch 23.49g 53.92g Spelt
Fructose 0.05g 0.24g Spelt
Sugar 5.91g 6.82g Cashew
Fiber 3.3g 10.7g Spelt
Calcium 37mg 27mg Cashew
Iron 6.68mg 4.44mg Cashew
Magnesium 292mg 136mg Cashew
Phosphorus 593mg 401mg Cashew
Potassium 660mg 388mg Cashew
Sodium 12mg 8mg Spelt
Zinc 5.78mg 3.28mg Cashew
Copper 2.195mg 0.511mg Cashew
Manganese 1.655mg 2.983mg Spelt
Selenium 19.9µg 11.7µg Cashew
Vitamin A 0IU 10IU Spelt
Vitamin E 0.9mg 0.79mg Cashew
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.364mg Cashew
Vitamin B2 0.058mg 0.113mg Spelt
Vitamin B3 1.062mg 6.843mg Spelt
Vitamin B5 0.864mg 1.068mg Spelt
Vitamin B6 0.417mg 0.23mg Cashew
Folate 25µg 45µg Spelt
Vitamin K 34.1µg 3.6µg Cashew
Tryptophan 0.287mg 0.132mg Cashew
Threonine 0.688mg 0.443mg Cashew
Isoleucine 0.789mg 0.552mg Cashew
Leucine 1.472mg 1.07mg Cashew
Lysine 0.928mg 0.409mg Cashew
Methionine 0.362mg 0.258mg Cashew
Phenylalanine 0.951mg 0.737mg Cashew
Valine 1.094mg 0.681mg Cashew
Histidine 0.456mg 0.36mg Cashew
Saturated Fat 7.783g 0.406g Spelt
Monounsaturated Fat 23.797g 0.445g Cashew
Polyunsaturated fat 7.845g 1.258g Cashew
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
34%
Cashew
35%
Spelt
Minerals Daily Need Coverage Score
200%
Cashew
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 7.377g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.5)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 0.91g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.