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Almond vs. Spelt — In-Depth Nutrition Comparison

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Differences between Almond and Spelt

  • Almond is higher in Vitamin E , Vitamin B2, Copper, Magnesium, and Calcium, however, Spelt is richer in Manganese, Vitamin B3, Selenium, and Vitamin B1.
  • Almond's daily need coverage for Vitamin E is 166% higher.
  • Almond has 10 times more Vitamin B2 than Spelt. While Almond has 1.138mg of Vitamin B2, Spelt has only 0.113mg.
  • Spelt has less Saturated Fat.

The food types used in this comparison are Nuts, almonds and Spelt, uncooked.

Infographic

Almond 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.
Almond
6
:
4
Spelt
Contains more Calcium +896.3%
Contains more Magnesium +98.5%
Contains more Phosphorus +20%
Contains more Potassium +88.9%
Contains less Sodium -87.5%
Contains more Copper +101.8%
Contains more Iron +19.7%
Contains more Manganese +36.9%
Contains more Selenium +185.4%
Equal in Zinc - 3.28
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +896.3%
Contains more Magnesium +98.5%
Contains more Phosphorus +20%
Contains more Potassium +88.9%
Contains less Sodium -87.5%
Contains more Copper +101.8%
Contains more Iron +19.7%
Contains more Manganese +36.9%
Contains more Selenium +185.4%
Equal in Zinc - 3.28

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.
Almond
3
:
7
Spelt
Contains more Vitamin E +3144.3%
Contains more Vitamin B2 +907.1%
Contains more Vitamin A +400%
Contains more Vitamin B1 +77.6%
Contains more Vitamin B3 +89.1%
Contains more Vitamin B5 +126.8%
Contains more Vitamin B6 +67.9%
Contains more Vitamin K +∞%
Equal in Folate - 45
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 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% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin E +3144.3%
Contains more Vitamin B2 +907.1%
Contains more Vitamin A +400%
Contains more Vitamin B1 +77.6%
Contains more Vitamin B3 +89.1%
Contains more Vitamin B5 +126.8%
Contains more Vitamin B6 +67.9%
Contains more Vitamin K +∞%
Equal in Folate - 45

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
3
:
2
Spelt
Contains more Protein +45.2%
Contains more Fats +1954.7%
Contains more Other +65.4%
Contains more Carbs +225.7%
Contains more Water +149.9%
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
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 +45.2%
Contains more Fats +1954.7%
Contains more Other +65.4%
Contains more Carbs +225.7%
Contains more Water +149.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
2
:
1
Spelt
Contains more Monounsaturated Fat +6990.1%
Contains more Polyunsaturated fat +880%
Contains less Saturated Fat -89.3%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +6990.1%
Contains more Polyunsaturated fat +880%
Contains less Saturated Fat -89.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
2
:
4
Spelt
Contains more Sucrose +569.5%
Contains more Galactose +∞%
Contains more Starch +7388.9%
Contains more Glucose +394.1%
Contains more Fructose +118.2%
Contains more Maltose +12775%
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
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 +569.5%
Contains more Galactose +∞%
Contains more Starch +7388.9%
Contains more Glucose +394.1%
Contains more Fructose +118.2%
Contains more Maltose +12775%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Spelt Opinion
Net carbs 9.05g 59.49g Spelt
Protein 21.15g 14.57g Almond
Fats 49.93g 2.43g Almond
Carbs 21.55g 70.19g Spelt
Calories 579kcal 338kcal Almond
Starch 0.72g 53.92g Spelt
Fructose 0.11g 0.24g Spelt
Sugar 4.35g 6.82g Almond
Fiber 12.5g 10.7g Almond
Calcium 269mg 27mg Almond
Iron 3.71mg 4.44mg Spelt
Magnesium 270mg 136mg Almond
Phosphorus 481mg 401mg Almond
Potassium 733mg 388mg Almond
Sodium 1mg 8mg Almond
Zinc 3.12mg 3.28mg Spelt
Copper 1.031mg 0.511mg Almond
Manganese 2.179mg 2.983mg Spelt
Selenium 4.1µg 11.7µg Spelt
Vitamin A 2IU 10IU Spelt
Vitamin E 25.63mg 0.79mg Almond
Vitamin B1 0.205mg 0.364mg Spelt
Vitamin B2 1.138mg 0.113mg Almond
Vitamin B3 3.618mg 6.843mg Spelt
Vitamin B5 0.471mg 1.068mg Spelt
Vitamin B6 0.137mg 0.23mg Spelt
Folate 44µg 45µg Spelt
Vitamin K 0µg 3.6µg Spelt
Tryptophan 0.211mg 0.132mg Almond
Threonine 0.601mg 0.443mg Almond
Isoleucine 0.751mg 0.552mg Almond
Leucine 1.473mg 1.07mg Almond
Lysine 0.568mg 0.409mg Almond
Methionine 0.157mg 0.258mg Spelt
Phenylalanine 1.132mg 0.737mg Almond
Valine 0.855mg 0.681mg Almond
Histidine 0.539mg 0.36mg Almond
Trans Fat 0.015g Spelt
Saturated Fat 3.802g 0.406g Spelt
Monounsaturated Fat 31.551g 0.445g Almond
Polyunsaturated fat 12.329g 1.258g Almond
Omega-6 - Eicosadienoic acid 0.002g 0g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond 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
82%
Almond
35%
Spelt
Minerals Daily Need Coverage Score
142%
Almond
119%
Spelt

Comparison summary

Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 3.396g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.4)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 2.47g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 63)
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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.