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Peanut vs. Spelt — In-Depth Nutrition Comparison

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How are Peanut and Spelt different?

  • Peanut is higher than Spelt in Copper, Vitamin B3, Folate, Vitamin E , Vitamin B1, Manganese, Iron, Phosphorus, Magnesium, and Vitamin B6.
  • Peanut covers your daily need of Copper 103% more than Spelt.
  • Peanut contains 32 times more Vitamin E than Spelt. Peanut contains 8.33mg of Vitamin E , while Spelt contains 0.26mg.

Peanuts, all types, raw and Spelt, cooked types were used in this article.

Infographic

Peanut vs Spelt 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.
Peanut
9
:
1
Spelt
Contains more Calcium +820%
Contains more Iron +174.3%
Contains more Magnesium +242.9%
Contains more Phosphorus +150.7%
Contains more Potassium +393%
Contains more Zinc +161.6%
Contains more Copper +432.1%
Contains more Manganese +77.3%
Contains more Selenium +80%
Contains less Sodium -72.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 172% 120% 162% 63% 3% 90% 382% 253% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +820%
Contains more Iron +174.3%
Contains more Magnesium +242.9%
Contains more Phosphorus +150.7%
Contains more Potassium +393%
Contains more Zinc +161.6%
Contains more Copper +432.1%
Contains more Manganese +77.3%
Contains more Selenium +80%
Contains less Sodium -72.2%

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.
Peanut
9
:
1
Spelt
Contains more Vitamin E +3103.8%
Contains more Vitamin B1 +521.4%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +369.5%
Contains more Vitamin B6 +335%
Contains more Folate +1746.2%
Contains more Vitamin A +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin E +3103.8%
Contains more Vitamin B1 +521.4%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +369.5%
Contains more Vitamin B6 +335%
Contains more Folate +1746.2%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
3
:
2
Spelt
Contains more Protein +369.1%
Contains more Fats +5692.9%
Contains more Other +258.5%
Contains more Carbs +63.9%
Contains more Water +924%
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Protein +369.1%
Contains more Fats +5692.9%
Contains more Other +258.5%
Contains more Carbs +63.9%
Contains more Water +924%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut Spelt Opinion
Net carbs 7.63g 22.54g Spelt
Protein 25.8g 5.5g Peanut
Fats 49.24g 0.85g Peanut
Carbs 16.13g 26.44g Spelt
Calories 567kcal 127kcal Peanut
Starch 19.57g Spelt
Sugar 4.72g Spelt
Fiber 8.5g 3.9g Peanut
Calcium 92mg 10mg Peanut
Iron 4.58mg 1.67mg Peanut
Magnesium 168mg 49mg Peanut
Phosphorus 376mg 150mg Peanut
Potassium 705mg 143mg Peanut
Sodium 18mg 5mg Spelt
Zinc 3.27mg 1.25mg Peanut
Copper 1.144mg 0.215mg Peanut
Manganese 1.934mg 1.091mg Peanut
Selenium 7.2µg 4µg Peanut
Vitamin A 0IU 4IU Spelt
Vitamin E 8.33mg 0.26mg Peanut
Vitamin B1 0.64mg 0.103mg Peanut
Vitamin B2 0.135mg 0.03mg Peanut
Vitamin B3 12.066mg 2.57mg Peanut
Vitamin B5 1.767mg Peanut
Vitamin B6 0.348mg 0.08mg Peanut
Folate 240µg 13µg Peanut
Tryptophan 0.25mg Peanut
Threonine 0.883mg Peanut
Isoleucine 0.907mg Peanut
Leucine 1.672mg Peanut
Lysine 0.926mg Peanut
Methionine 0.317mg Peanut
Phenylalanine 1.377mg Peanut
Valine 1.082mg Peanut
Histidine 0.652mg Peanut
Saturated Fat 6.279g Spelt
Monounsaturated Fat 24.426g Peanut
Polyunsaturated fat 15.558g Peanut

Which food is preferable for your diet?

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

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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
79%
Peanut
10%
Spelt
Minerals Daily Need Coverage Score
131%
Peanut
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 4.72g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 6.279g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.