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  6. Spelt vs. Peanut butter

Spelt vs. Peanut butter — In-Depth Nutrition Comparison

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How are Spelt and Peanut butter different?

  • Spelt is richer in Manganese, Iron, Fiber, Vitamin B1, and Selenium, while Peanut butter is higher in Vitamin E , Vitamin B3, Vitamin B6, and Folate.
  • Spelt covers your daily need of Manganese 57% more than Peanut butter.
  • Spelt contains 3 times more Selenium than Peanut butter. Spelt contains 11.7µg of Selenium, while Peanut butter contains 4.1µg.
  • Spelt is lower in Saturated Fat.

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

Infographic

Spelt vs Peanut butter 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
7
:
3
Peanut butter
Peanut butter
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%
Contains more Calcium +81.5%
Contains more Magnesium +23.5%
Contains more Potassium +43.8%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
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%
Contains more Calcium +81.5%
Contains more Magnesium +23.5%
Contains more Potassium +43.8%

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
3
:
7
Peanut butter
Peanut butter
Contains more Vitamin A +∞%
Contains more Vitamin B1 +142.7%
Contains more Vitamin K +1100%
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%
Equal in Vitamin B5 - 1.137
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 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%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +142.7%
Contains more Vitamin K +1100%
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%
Equal in Vitamin B5 - 1.137

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
:
3
Peanut butter
Peanut butter
Contains more Carbs +214.6%
Contains more Water +795.9%
Contains more Protein +52.4%
Contains more Fats +2013.6%
Contains more Other +61.5%
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 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
Contains more Carbs +214.6%
Contains more Water +795.9%
Contains more Protein +52.4%
Contains more Fats +2013.6%
Contains more Other +61.5%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Peanut butter
Peanut butter
Contains more Starch +1414.6%
Contains more Glucose +546.2%
Contains more Fructose +100%
Contains more Maltose +∞%
Contains more Sucrose +1637.3%
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
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
Contains more Starch +1414.6%
Contains more Glucose +546.2%
Contains more Fructose +100%
Contains more Maltose +∞%
Contains more Sucrose +1637.3%

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 butter
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 Spelt Peanut butter Opinion
Net carbs 59.49g 17.31g Spelt
Protein 14.57g 22.21g Peanut butter
Fats 2.43g 51.36g Peanut butter
Carbs 70.19g 22.31g Spelt
Calories 338kcal 598kcal Peanut butter
Starch 53.92g 3.56g Spelt
Fructose 0.24g 0.12g Spelt
Sugar 6.82g 10.49g Spelt
Fiber 10.7g 5g Spelt
Calcium 27mg 49mg Peanut butter
Iron 4.44mg 1.74mg Spelt
Magnesium 136mg 168mg Peanut butter
Phosphorus 401mg 335mg Spelt
Potassium 388mg 558mg Peanut butter
Sodium 8mg 17mg Spelt
Zinc 3.28mg 2.51mg Spelt
Copper 0.511mg 0.422mg Spelt
Manganese 2.983mg 1.665mg Spelt
Selenium 11.7µg 4.1µg Spelt
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 9.1mg Peanut butter
Vitamin B1 0.364mg 0.15mg Spelt
Vitamin B2 0.113mg 0.192mg Peanut butter
Vitamin B3 6.843mg 13.112mg Peanut butter
Vitamin B5 1.068mg 1.137mg Peanut butter
Vitamin B6 0.23mg 0.441mg Peanut butter
Folate 45µg 87µg Peanut butter
Vitamin K 3.6µg 0.3µg Spelt
Tryptophan 0.132mg 0.231mg Peanut butter
Threonine 0.443mg 0.525mg Peanut butter
Isoleucine 0.552mg 0.616mg Peanut butter
Leucine 1.07mg 1.546mg Peanut butter
Lysine 0.409mg 0.681mg Peanut butter
Methionine 0.258mg 0.265mg Peanut butter
Phenylalanine 0.737mg 1.202mg Peanut butter
Valine 0.681mg 0.782mg Peanut butter
Histidine 0.36mg 0.557mg Peanut butter
Trans Fat 0.075g Spelt
Saturated Fat 0.406g 10.325g Spelt
Monounsaturated Fat 0.445g 25.941g Peanut butter
Polyunsaturated fat 1.258g 12.535g Peanut butter
Omega-6 - Eicosadienoic acid 0g 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0g 0.001g Peanut butter
Omega-3 - ALA 0.065g 0.027g 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
Spelt Peanut butter
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
62%
Peanut butter
Minerals Daily Need Coverage Score
119%
Spelt
84%
Peanut butter

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.