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  6. Peanut butter vs. Spelt

Peanut butter vs. Spelt — In-Depth Nutrition Comparison

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How are Peanut butter and Spelt different?

  • Peanut butter is richer in Vitamin E , Vitamin B3, Vitamin B6, and Folate, while Spelt is higher in Manganese, Iron, Fiber, Vitamin B1, and Selenium.
  • Spelt covers your daily need of Manganese 57% more than Peanut butter.
  • Peanut butter contains 25 times more Saturated Fat than Spelt. Peanut butter contains 10.325g of Saturated Fat, while Spelt contains 0.406g.

Peanut butter, smooth style, without salt and Spelt, uncooked types were used in this article.

Infographic

Peanut butter 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.
Peanut butter
Peanut butter
3
:
7
Spelt
Spelt
Contains more Calcium +81.5%
Contains more Magnesium +23.5%
Contains more Potassium +43.8%
Contains more Iron +155.2%
Contains more Phosphorus +19.7%
Contains less Sodium -52.9%
Contains more Zinc +30.7%
Contains more Copper +21.1%
Contains more Manganese +79.2%
Contains more Selenium +185.4%
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +81.5%
Contains more Magnesium +23.5%
Contains more Potassium +43.8%
Contains more Iron +155.2%
Contains more Phosphorus +19.7%
Contains less Sodium -52.9%
Contains more Zinc +30.7%
Contains more Copper +21.1%
Contains more Manganese +79.2%
Contains more Selenium +185.4%

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 butter
Peanut butter
7
:
3
Spelt
Spelt
Contains more Vitamin E +1051.9%
Contains more Vitamin B2 +69.9%
Contains more Vitamin B3 +91.6%
Contains more Vitamin B6 +91.7%
Contains more Folate +93.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +142.7%
Contains more Vitamin K +1100%
Equal in Vitamin B5 - 1.068
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
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 +1051.9%
Contains more Vitamin B2 +69.9%
Contains more Vitamin B3 +91.6%
Contains more Vitamin B6 +91.7%
Contains more Folate +93.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +142.7%
Contains more Vitamin K +1100%
Equal in Vitamin B5 - 1.068

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
3
:
2
Spelt
Spelt
Contains more Protein +52.4%
Contains more Fats +2013.6%
Contains more Other +61.5%
Contains more Carbs +214.6%
Contains more Water +795.9%
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +52.4%
Contains more Fats +2013.6%
Contains more Other +61.5%
Contains more Carbs +214.6%
Contains more Water +795.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
1
Spelt
Spelt
Contains more Monounsaturated Fat +5729.4%
Contains more Polyunsaturated fat +896.4%
Contains less Saturated Fat -96.1%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +5729.4%
Contains more Polyunsaturated fat +896.4%
Contains less Saturated Fat -96.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Peanut butter
Peanut butter
1
:
4
Spelt
Spelt
Contains more Sucrose +1637.3%
Contains more Starch +1414.6%
Contains more Glucose +546.2%
Contains more Fructose +100%
Contains more Maltose +∞%
Peanut butter
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 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 +1637.3%
Contains more Starch +1414.6%
Contains more Glucose +546.2%
Contains more Fructose +100%
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.
Peanut butter 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Spelt Opinion
Net carbs 17.31g 59.49g Spelt
Protein 22.21g 14.57g Peanut butter
Fats 51.36g 2.43g Peanut butter
Carbs 22.31g 70.19g Spelt
Calories 598kcal 338kcal Peanut butter
Starch 3.56g 53.92g Spelt
Fructose 0.12g 0.24g Spelt
Sugar 10.49g 6.82g Spelt
Fiber 5g 10.7g Spelt
Calcium 49mg 27mg Peanut butter
Iron 1.74mg 4.44mg Spelt
Magnesium 168mg 136mg Peanut butter
Phosphorus 335mg 401mg Spelt
Potassium 558mg 388mg Peanut butter
Sodium 17mg 8mg Spelt
Zinc 2.51mg 3.28mg Spelt
Copper 0.422mg 0.511mg Spelt
Manganese 1.665mg 2.983mg Spelt
Selenium 4.1µg 11.7µg Spelt
Vitamin A 0IU 10IU Spelt
Vitamin E 9.1mg 0.79mg Peanut butter
Vitamin B1 0.15mg 0.364mg Spelt
Vitamin B2 0.192mg 0.113mg Peanut butter
Vitamin B3 13.112mg 6.843mg Peanut butter
Vitamin B5 1.137mg 1.068mg Peanut butter
Vitamin B6 0.441mg 0.23mg Peanut butter
Folate 87µg 45µg Peanut butter
Vitamin K 0.3µg 3.6µg Spelt
Tryptophan 0.231mg 0.132mg Peanut butter
Threonine 0.525mg 0.443mg Peanut butter
Isoleucine 0.616mg 0.552mg Peanut butter
Leucine 1.546mg 1.07mg Peanut butter
Lysine 0.681mg 0.409mg Peanut butter
Methionine 0.265mg 0.258mg Peanut butter
Phenylalanine 1.202mg 0.737mg Peanut butter
Valine 0.782mg 0.681mg Peanut butter
Histidine 0.557mg 0.36mg Peanut butter
Trans Fat 0.075g Spelt
Saturated Fat 10.325g 0.406g Spelt
Monounsaturated Fat 25.941g 0.445g Peanut butter
Polyunsaturated fat 12.535g 1.258g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g 0g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g 0g Peanut butter
Omega-3 - ALA 0.027g 0.065g Spelt
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter 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
62%
Peanut butter
35%
Spelt
Minerals Daily Need Coverage Score
84%
Peanut butter
119%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 3.67g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 9.919g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.