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  6. Spelt vs. Peanut

Spelt vs. Peanut — In-Depth Nutrition Comparison

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What are the differences between Spelt and Peanut?

  • Spelt is higher in Manganese, yet Peanut is higher in Copper, Vitamin E , Folate, Vitamin B3, Vitamin B1, Vitamin B5, Potassium, and Vitamin B6.
  • Peanut's daily need coverage for Copper is 70% more.
  • Spelt has 2 times more Manganese than Peanut. While Spelt has 2.983mg of Manganese, Peanut has only 1.934mg.
  • The amount of Saturated Fat in Spelt is lower.

We used Spelt, uncooked and Peanuts, all types, raw types in this article.

Infographic

Spelt vs Peanut 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.
Spelt
Spelt
5
:
5
Peanut
Peanut
Contains less Sodium -55.6%
Contains more Manganese +54.2%
Contains more Selenium +62.5%
Contains more Calcium +240.7%
Contains more Magnesium +23.5%
Contains more Potassium +81.7%
Contains more Copper +123.9%
Equal in Iron - 4.58
Equal in Phosphorus - 376
Equal in Zinc - 3.27
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Peanut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 172% 120% 162% 63% 3% 90% 382% 253% 40%
Contains less Sodium -55.6%
Contains more Manganese +54.2%
Contains more Selenium +62.5%
Contains more Calcium +240.7%
Contains more Magnesium +23.5%
Contains more Potassium +81.7%
Contains more Copper +123.9%
Equal in Iron - 4.58
Equal in Phosphorus - 376
Equal in Zinc - 3.27

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.
Spelt
Spelt
2
:
8
Peanut
Peanut
Contains more Vitamin A +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +954.4%
Contains more Vitamin B1 +75.8%
Contains more Vitamin B2 +19.5%
Contains more Vitamin B3 +76.3%
Contains more Vitamin B5 +65.4%
Contains more Vitamin B6 +51.3%
Contains more Folate +433.3%
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%
Peanut
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%
Contains more Vitamin A +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +954.4%
Contains more Vitamin B1 +75.8%
Contains more Vitamin B2 +19.5%
Contains more Vitamin B3 +76.3%
Contains more Vitamin B5 +65.4%
Contains more Vitamin B6 +51.3%
Contains more Folate +433.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
:
3
Peanut
Peanut
Contains more Carbs +335.2%
Contains more Water +69.5%
Contains more Protein +77.1%
Contains more Fats +1926.3%
Contains more Other +30.2%
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
Peanut
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
Contains more Carbs +335.2%
Contains more Water +69.5%
Contains more Protein +77.1%
Contains more Fats +1926.3%
Contains more Other +30.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
1
:
2
Peanut
Peanut
Contains less Saturated Fat -93.5%
Contains more Monounsaturated Fat +5389%
Contains more Polyunsaturated fat +1136.7%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Peanut
14% 53% 34%
Saturated Fat: 6.279 g
Monounsaturated Fat: 24.426 g
Polyunsaturated fat: 15.558 g
Contains less Saturated Fat -93.5%
Contains more Monounsaturated Fat +5389%
Contains more Polyunsaturated fat +1136.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Peanut
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar 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 Spelt Peanut Opinion
Net carbs 59.49g 7.63g Spelt
Protein 14.57g 25.8g Peanut
Fats 2.43g 49.24g Peanut
Carbs 70.19g 16.13g Spelt
Calories 338kcal 567kcal Peanut
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g 4.72g Peanut
Fiber 10.7g 8.5g Spelt
Calcium 27mg 92mg Peanut
Iron 4.44mg 4.58mg Peanut
Magnesium 136mg 168mg Peanut
Phosphorus 401mg 376mg Spelt
Potassium 388mg 705mg Peanut
Sodium 8mg 18mg Spelt
Zinc 3.28mg 3.27mg Spelt
Copper 0.511mg 1.144mg Peanut
Manganese 2.983mg 1.934mg Spelt
Selenium 11.7µg 7.2µg Spelt
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 8.33mg Peanut
Vitamin B1 0.364mg 0.64mg Peanut
Vitamin B2 0.113mg 0.135mg Peanut
Vitamin B3 6.843mg 12.066mg Peanut
Vitamin B5 1.068mg 1.767mg Peanut
Vitamin B6 0.23mg 0.348mg Peanut
Folate 45µg 240µg Peanut
Vitamin K 3.6µg 0µg Spelt
Tryptophan 0.132mg 0.25mg Peanut
Threonine 0.443mg 0.883mg Peanut
Isoleucine 0.552mg 0.907mg Peanut
Leucine 1.07mg 1.672mg Peanut
Lysine 0.409mg 0.926mg Peanut
Methionine 0.258mg 0.317mg Peanut
Phenylalanine 0.737mg 1.377mg Peanut
Valine 0.681mg 1.082mg Peanut
Histidine 0.36mg 0.652mg Peanut
Saturated Fat 0.406g 6.279g Spelt
Monounsaturated Fat 0.445g 24.426g Peanut
Polyunsaturated fat 1.258g 15.558g Peanut
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Peanut
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
35%
Spelt
79%
Peanut
Minerals Daily Need Coverage Score
119%
Spelt
131%
Peanut

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 5.873g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.8)
Which food is lower in Sugar?
Peanut
Peanut is lower in Sugar (difference - 2.1g)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 50)
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)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.