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  6. Almonds vs. Spelt

Almonds vs. Spelt — In-Depth Nutrition Comparison

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Differences between almonds and spelt

  • Almonds are higher in vitamin E, vitamin B2, fats, copper, magnesium, and calcium; however, spelt is richer in manganese, vitamin B3, and carbs.
  • Almonds' daily need coverage for vitamin E is 166% higher.
  • Almonds have 21 times more fats than spelt. While almonds have 49.93g of fats, spelt has only 2.43g.
  • Spelt has less saturated fat.
  • Almonds have a lower glycemic index (0) than spelt (63).

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

Infographic

Almonds vs Spelt infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Spelt
Spelt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more MagnesiumMagnesium +98.5%
Contains more CalciumCalcium +896.3%
Contains more PotassiumPotassium +88.9%
Contains more CopperCopper +101.8%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -87.5%
Contains more IronIron +19.7%
Contains more ManganeseManganese +36.9%
Contains more SeleniumSelenium +185.4%
~equal in Zinc ~3.28mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Spelt
Spelt
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Contains more Vitamin EVitamin E +3144.3%
Contains more Vitamin B2Vitamin B2 +907.1%
Contains more Vitamin B1Vitamin B1 +77.6%
Contains more Vitamin B3Vitamin B3 +89.1%
Contains more Vitamin B5Vitamin B5 +126.8%
Contains more Vitamin B6Vitamin B6 +67.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~45µg

All nutrients comparison - raw data values

Nutrient Almonds Spelt DV% diff.
Vitamin E 25.63mg 0.79mg 166%
Vitamin B2 1.138mg 0.113mg 79%
Monounsaturated fat 31.551g 0.445g 78%
Polyunsaturated fat 12.329g 1.258g 74%
Fats 49.93g 2.43g 73%
Omega-6 (Linoleic acid) 12.32g 72%
Copper 1.031mg 0.511mg 58%
Manganese 2.179mg 2.983mg 35%
Magnesium 270mg 136mg 32%
Calcium 269mg 27mg 24%
Starch 0.72g 53.92g 22%
Vitamin B3 3.618mg 6.843mg 20%
Carbs 21.55g 70.19g 16%
Saturated fat 3.802g 0.406g 15%
Selenium 4.1µg 11.7µg 14%
Protein 21.15g 14.57g 13%
Vitamin B1 0.205mg 0.364mg 13%
Calories 579kcal 338kcal 12%
Vitamin B5 0.471mg 1.068mg 12%
Phosphorus 481mg 401mg 11%
Potassium 733mg 388mg 10%
Iron 3.71mg 4.44mg 9%
Choline 52.1mg 9%
Fiber 12.5g 10.7g 7%
Vitamin B6 0.137mg 0.23mg 7%
Omega-3 (ALA) 0.003g 0.065g 4%
Vitamin K 0µg 3.6µg 3%
Zinc 3.12mg 3.28mg 1%
Protein per 100 calories 3.7g 4.3g N/A
Calories per 10 g protein 274kcal 232kcal N/A
Weight per 100 calories 17g 30g N/A
Unsaturated / Saturated Fat ratio 12 4.2 N/A
Net carbs 9.05g 59.49g N/A
Sugar 4.35g 6.82g N/A
Sodium 1mg 8mg 0%
Folate 44µg 45µg 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.132mg 0%
Threonine 0.601mg 0.443mg 0%
Isoleucine 0.751mg 0.552mg 0%
Leucine 1.473mg 1.07mg 0%
Lysine 0.568mg 0.409mg 0%
Methionine 0.157mg 0.258mg 0%
Phenylalanine 1.132mg 0.737mg 0%
Valine 0.855mg 0.681mg 0%
Histidine 0.539mg 0.36mg 0%
Fructose 0.11g 0.24g 0%
Omega-6 (Eicosadienoic acid) 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Spelt
Spelt
2
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 ProteinProtein +45.2%
Contains more FatsFats +1954.7%
Contains more CarbsCarbs +225.7%
Contains more WaterWater +149.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +6990.1%
Contains more Poly. FatPolyunsaturated fat +880%
Contains less Sat. FatSaturated fat -89.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Spelt
Spelt
4
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 SucroseSucrose +569.5%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +7388.9%
Contains more GlucoseGlucose +394.1%
Contains more FructoseFructose +118.2%
Contains more MaltoseMaltose +12775%
~equal in Lactose ~0g

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. Almonds - 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.