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Chestnut vs. Spelt — In-Depth Nutrition Comparison

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Differences between chestnut and spelt

  • Chestnut is higher in vitamin C and potassium; however, spelt is richer in manganese, phosphorus, vitamin B3, iron, zinc, magnesium, vitamin B1, and vitamin B5.
  • Spelt's daily need coverage for manganese is 93% higher.

The food types used in this comparison are Nuts, chestnuts, european, boiled and steamed and Spelt, uncooked.

Infographic

Chestnut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Spelt
7
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 CalciumCalcium +70.4%
Contains more PotassiumPotassium +84.3%
Contains more MagnesiumMagnesium +151.9%
Contains more IronIron +156.6%
Contains more ZincZinc +1212%
Contains more PhosphorusPhosphorus +305.1%
Contains less SodiumSodium -70.4%
Contains more ManganeseManganese +249.3%
~equal in Copper ~0.511mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
Spelt
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +145.9%
Contains more Vitamin B3Vitamin B3 +836.1%
Contains more Vitamin B5Vitamin B5 +238%
Contains more FolateFolate +18.4%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.113mg
~equal in Vitamin B6 ~0.23mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Spelt
4
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 WaterWater +518.4%
Contains more ProteinProtein +628.5%
Contains more FatsFats +76.1%
Contains more CarbsCarbs +152.8%
Contains more OtherOther +152.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
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 less Sat. FatSaturated fat -36%
Contains more Poly. FatPolyunsaturated fat +130.8%
~equal in Monounsaturated fat ~0.445g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chestnut Spelt DV% diff.
Manganese 0.854mg 2.983mg 93%
Fiber 10.7g 43%
Phosphorus 99mg 401mg 43%
Vitamin B3 0.731mg 6.843mg 38%
Iron 1.73mg 4.44mg 34%
Vitamin C 26.7mg 0mg 30%
Zinc 0.25mg 3.28mg 28%
Protein 2g 14.57g 25%
Starch 53.92g 22%
Selenium 11.7µg 21%
Magnesium 54mg 136mg 20%
Vitamin B1 0.148mg 0.364mg 18%
Vitamin B5 0.316mg 1.068mg 15%
Carbs 27.76g 70.19g 14%
Calories 131kcal 338kcal 10%
Potassium 715mg 388mg 10%
Polyunsaturated fat 0.545g 1.258g 5%
Vitamin E 0.79mg 5%
Copper 0.472mg 0.511mg 4%
Vitamin K 3.6µg 3%
Fats 1.38g 2.43g 2%
Calcium 46mg 27mg 2%
Folate 38µg 45µg 2%
Sodium 27mg 8mg 1%
Saturated fat 0.26g 0.406g 1%
Vitamin B2 0.104mg 0.113mg 1%
Net carbs 27.76g 59.49g N/A
Sugar 6.82g N/A
Vitamin A 1µg 0µg 0%
Vitamin B6 0.233mg 0.23mg 0%
Monounsaturated fat 0.476g 0.445g 0%
Tryptophan 0.022mg 0.132mg 0%
Threonine 0.071mg 0.443mg 0%
Isoleucine 0.079mg 0.552mg 0%
Leucine 0.118mg 1.07mg 0%
Lysine 0.118mg 0.409mg 0%
Methionine 0.047mg 0.258mg 0%
Phenylalanine 0.084mg 0.737mg 0%
Valine 0.112mg 0.681mg 0%
Histidine 0.055mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chestnut Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
Chestnut
32%
Spelt
Minerals Daily Need Coverage Score
50%
Chestnut
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 19mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $3)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Chestnut
Chestnut is lower in Sugar (difference - 6.82g)
Which food is lower in Saturated fat?
Chestnut
Chestnut is lower in Saturated fat (difference - 0.146g)
Which food is lower in glycemic index?
Chestnut
Chestnut is lower in glycemic index (difference - 9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.