Pistachio vs. Spelt — In-Depth Nutrition Comparison
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Important differences between Pistachio and Spelt
- Pistachio has more Vitamin B6, Copper, Vitamin B1, Phosphorus, Iron, Fiber, Potassium, Vitamin E , Magnesium, and Vitamin B2 than Spelt.
- Pistachio's daily need coverage for Vitamin B6 is 125% more.
- Pistachio contains 11 times more Vitamin E than Spelt. Pistachio contains 2.86mg of Vitamin E , while Spelt contains 0.26mg.
The food varieties used in the comparison are Nuts, pistachio nuts, raw and Spelt, cooked.
Infographic
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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
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Calcium
+950%
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Iron
+134.7%
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Magnesium
+146.9%
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Phosphorus
+226.7%
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Potassium
+616.8%
Contains
less
Sodium
-80%
Contains
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Zinc
+76%
Contains
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Copper
+504.7%
Contains
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Selenium
+75%
Equal in Manganese - 1.091
Contains
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Calcium
+950%
Contains
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Iron
+134.7%
Contains
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Magnesium
+146.9%
Contains
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Phosphorus
+226.7%
Contains
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Potassium
+616.8%
Contains
less
Sodium
-80%
Contains
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Zinc
+76%
Contains
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Copper
+504.7%
Contains
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Selenium
+75%
Equal in Manganese - 1.091
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.
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Contains
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Vitamin A
+12800%
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Vitamin E
+1000%
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Vitamin C
+∞%
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Vitamin B1
+744.7%
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Vitamin B2
+433.3%
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Vitamin B6
+2025%
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Folate
+292.3%
Contains
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Vitamin B3
+97.7%
Contains
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Vitamin A
+12800%
Contains
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Vitamin E
+1000%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+744.7%
Contains
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Vitamin B2
+433.3%
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Vitamin B6
+2025%
Contains
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Folate
+292.3%
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Vitamin B3
+97.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+266.5%
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Fats
+5231.8%
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Other
+358.5%
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Water
+1423.1%
Equal in Carbs - 26.44
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Protein
+266.5%
Contains
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Fats
+5231.8%
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Other
+358.5%
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Water
+1423.1%
Equal in Carbs - 26.44
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Sucrose
+∞%
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Glucose
+∞%
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Fructose
+∞%
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Maltose
+∞%
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Starch
+1071.9%
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Sucrose
+∞%
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Glucose
+∞%
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Fructose
+∞%
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Maltose
+∞%
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Starch
+1071.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 16.57g | 22.54g |
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| Protein | 20.16g | 5.5g |
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| Fats | 45.32g | 0.85g |
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| Carbs | 27.17g | 26.44g |
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| Calories | 560kcal | 127kcal |
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| Starch | 1.67g | 19.57g |
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| Fructose | 0.24g |
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| Sugar | 7.66g |
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| Fiber | 10.6g | 3.9g |
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| Calcium | 105mg | 10mg |
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| Iron | 3.92mg | 1.67mg |
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| Magnesium | 121mg | 49mg |
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| Phosphorus | 490mg | 150mg |
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| Potassium | 1025mg | 143mg |
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| Sodium | 1mg | 5mg |
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| Zinc | 2.2mg | 1.25mg |
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| Copper | 1.3mg | 0.215mg |
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| Manganese | 1.2mg | 1.091mg |
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| Selenium | 7µg | 4µg |
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| Vitamin A | 516IU | 4IU |
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| Vitamin A RAE | 26µg | 0µg |
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| Vitamin E | 2.86mg | 0.26mg |
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| Vitamin C | 5.6mg | 0mg |
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| Vitamin B1 | 0.87mg | 0.103mg |
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| Vitamin B2 | 0.16mg | 0.03mg |
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| Vitamin B3 | 1.3mg | 2.57mg |
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| Vitamin B5 | 0.52mg |
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| Vitamin B6 | 1.7mg | 0.08mg |
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| Folate | 51µg | 13µg |
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| Tryptophan | 0.251mg |
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| Threonine | 0.684mg |
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| Isoleucine | 0.917mg |
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| Leucine | 1.604mg |
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| Lysine | 1.138mg |
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| Methionine | 0.36mg |
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| Phenylalanine | 1.092mg |
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| Valine | 1.249mg |
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| Histidine | 0.512mg |
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| Saturated Fat | 5.907g |
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| Monounsaturated Fat | 23.257g |
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| Polyunsaturated fat | 14.38g |
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| Omega-6 - Linoleic acid | 14.091g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
71%
10%
Minerals Daily Need Coverage Score
125%
45%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 5.907g)
Which food is cheaper?
Spelt is cheaper (difference - $2.6)
Which food contains less Sodium?
Pistachio contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Pistachio is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)