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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.

Infographic

Cashew 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.
Cashew
Cashew
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Spelt
Spelt
2
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 +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.
Cashew
Cashew
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 1.7% 0% 0% 18% 106% 13% 20% 52% 96% 0% 85% 19%
Spelt
Spelt
4
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 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%
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Spelt 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%
Vitamin B1 0.423mg 0.364mg 5%
Folate 25µg 45µg 5%
Vitamin B2 0.058mg 0.113mg 4%
Vitamin B5 0.864mg 1.068mg 4%
Vitamin C 0.5mg 0mg 1%
Calcium 37mg 27mg 1%
Vitamin E 0.9mg 0.79mg 1%
Protein per 100 calories 3.3g 4.3g N/A
Calories per 10 g protein 304kcal 232kcal N/A
Weight per 100 calories 18g 30g N/A
Unsaturated / Saturated Fat ratio 4.1 4.2 N/A
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
Cashew
Cashew
3
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 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 +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
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 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 +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
Cashew
Cashew
1
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 +884.7%
Contains more StarchStarch +129.5%
Contains more GlucoseGlucose +1580%
Contains more FructoseFructose +380%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.