Cashew vs. Spelt — In-Depth Nutrition Comparison
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What are the differences between cashew and spelt?
- Cashew is higher in copper, magnesium, iron, phosphorus, vitamin K, and zinc, yet spelt is higher in manganese, vitamin B3, and fiber.
- Cashew's daily need coverage for copper is 187% more.
- Cashew has 19 times more saturated fat than spelt. While cashew has 7.783g of saturated fat, spelt has only 0.406g.
- The glycemic index of cashew is lower.
We used Nuts, cashew nuts, raw and Spelt, uncooked types in this article.
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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.
| Contains more MagnesiumMagnesium | +114.7% |
| Contains more CalciumCalcium | +37% |
| Contains more PotassiumPotassium | +70.1% |
| Contains more IronIron | +50.5% |
| Contains more CopperCopper | +329.5% |
| Contains more ZincZinc | +76.2% |
| Contains more PhosphorusPhosphorus | +47.9% |
| Contains more SeleniumSelenium | +70.1% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +80.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +13.9% |
| Contains more Vitamin B1Vitamin B1 | +16.2% |
| Contains more Vitamin B6Vitamin B6 | +81.3% |
| Contains more Vitamin KVitamin K | +847.2% |
| Contains more Vitamin B2Vitamin B2 | +94.8% |
| Contains more Vitamin B3Vitamin B3 | +544.4% |
| Contains more Vitamin B5Vitamin B5 | +23.6% |
| Contains more FolateFolate | +80% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2.195mg | 0.511mg | 187% |
| Fats | 43.85g | 2.43g | 64% |
| Manganese | 1.655mg | 2.983mg | 58% |
| Monounsaturated fat | 23.797g | 0.445g | 58% |
| Polyunsaturated fat | 7.845g | 1.258g | 44% |
| Magnesium | 292mg | 136mg | 37% |
| Vitamin B3 | 1.062mg | 6.843mg | 36% |
| Saturated fat | 7.783g | 0.406g | 34% |
| Fiber | 3.3g | 10.7g | 30% |
| Iron | 6.68mg | 4.44mg | 28% |
| Phosphorus | 593mg | 401mg | 27% |
| Vitamin K | 34.1µg | 3.6µg | 25% |
| Zinc | 5.78mg | 3.28mg | 23% |
| Selenium | 19.9µg | 11.7µg | 15% |
| Vitamin B6 | 0.417mg | 0.23mg | 14% |
| Carbs | 30.19g | 70.19g | 13% |
| Starch | 23.49g | 53.92g | 13% |
| Calories | 553kcal | 338kcal | 11% |
| Potassium | 660mg | 388mg | 8% |
| Protein | 18.22g | 14.57g | 7% |
| Folate | 25µg | 45µg | 5% |
| Vitamin B1 | 0.423mg | 0.364mg | 5% |
| Vitamin B2 | 0.058mg | 0.113mg | 4% |
| Vitamin B5 | 0.864mg | 1.068mg | 4% |
| Vitamin E | 0.9mg | 0.79mg | 1% |
| Calcium | 37mg | 27mg | 1% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Net carbs | 26.89g | 59.49g | N/A |
| Sugar | 5.91g | 6.82g | N/A |
| Sodium | 12mg | 8mg | 0% |
| Tryptophan | 0.287mg | 0.132mg | 0% |
| Threonine | 0.688mg | 0.443mg | 0% |
| Isoleucine | 0.789mg | 0.552mg | 0% |
| Leucine | 1.472mg | 1.07mg | 0% |
| Lysine | 0.928mg | 0.409mg | 0% |
| Methionine | 0.362mg | 0.258mg | 0% |
| Phenylalanine | 0.951mg | 0.737mg | 0% |
| Valine | 1.094mg | 0.681mg | 0% |
| Histidine | 0.456mg | 0.36mg | 0% |
| Fructose | 0.05g | 0.24g | 0% |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +25.1% |
| Contains more FatsFats | +1704.5% |
| Contains more OtherOther | +41.9% |
| Contains more CarbsCarbs | +132.5% |
| Contains more WaterWater | +111.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5247.6% |
| Contains more Poly. FatPolyunsaturated fat | +523.6% |
| Contains less Sat. FatSaturated fat | -94.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +884.7% |
| Contains more StarchStarch | +129.5% |
| Contains more GlucoseGlucose | +1580% |
| Contains more FructoseFructose | +380% |
| Contains more MaltoseMaltose | +∞% |
~equal in
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~equal in
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