Mixed nuts vs. Spelt — In-Depth Nutrition Comparison
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What are the differences between mixed nuts and spelt?
- Mixed nuts are higher in vitamin E, copper, selenium, magnesium, and folate, yet spelt is higher in manganese, iron, fiber, and vitamin B1.
- Mixed nuts' daily need coverage for vitamin E is 47% more.
- Mixed nuts have 21 times more saturated fat than spelt. While mixed nuts have 8.711g of saturated fat, spelt has only 0.406g.
- The glycemic index of mixed nuts is lower.
We used Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Spelt, uncooked types in this article.
Infographic
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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 | +68.4% |
| Contains more CalciumCalcium | +333.3% |
| Contains more PotassiumPotassium | +62.9% |
| Contains more CopperCopper | +77.5% |
| Contains more PhosphorusPhosphorus | +13.7% |
| Contains less SodiumSodium | -37.5% |
| Contains more SeleniumSelenium | +189.7% |
| Contains more IronIron | +70.1% |
| Contains more ManganeseManganese | +46.2% |
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 | +889.9% |
| Contains more Vitamin B2Vitamin B2 | +73.5% |
| Contains more Vitamin B3Vitamin B3 | +12.7% |
| Contains more Vitamin B6Vitamin B6 | +53% |
| Contains more Vitamin KVitamin K | +58.3% |
| Contains more FolateFolate | +84.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +92.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 14.612g | 1.258g | 89% |
| Fats | 53.95g | 2.43g | 79% |
| Monounsaturated fat | 28.488g | 0.445g | 70% |
| Vitamin E | 7.82mg | 0.79mg | 47% |
| Copper | 0.907mg | 0.511mg | 44% |
| Manganese | 2.04mg | 2.983mg | 41% |
| Selenium | 33.9µg | 11.7µg | 40% |
| Saturated fat | 8.711g | 0.406g | 38% |
| Iron | 2.61mg | 4.44mg | 23% |
| Magnesium | 229mg | 136mg | 22% |
| Starch | 4.2g | 53.92g | 20% |
| Carbs | 21.05g | 70.19g | 16% |
| Vitamin B1 | 0.189mg | 0.364mg | 15% |
| Fiber | 7g | 10.7g | 15% |
| Calories | 607kcal | 338kcal | 13% |
| Protein | 20.04g | 14.57g | 11% |
| Folate | 83µg | 45µg | 10% |
| Choline | 52mg | 9% | |
| Calcium | 117mg | 27mg | 9% |
| Vitamin B6 | 0.352mg | 0.23mg | 9% |
| Phosphorus | 456mg | 401mg | 8% |
| Potassium | 632mg | 388mg | 7% |
| Vitamin B2 | 0.196mg | 0.113mg | 6% |
| Vitamin B3 | 7.709mg | 6.843mg | 5% |
| Vitamin K | 5.7µg | 3.6µg | 2% |
| Vitamin B5 | 1.14mg | 1.068mg | 1% |
| Zinc | 3.36mg | 3.28mg | 1% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Net carbs | 14.05g | 59.49g | N/A |
| Sugar | 4.15g | 6.82g | N/A |
| Sodium | 5mg | 8mg | 0% |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.22mg | 0.132mg | 0% |
| Threonine | 0.703mg | 0.443mg | 0% |
| Isoleucine | 0.826mg | 0.552mg | 0% |
| Leucine | 1.656mg | 1.07mg | 0% |
| Lysine | 0.782mg | 0.409mg | 0% |
| Methionine | 0.283mg | 0.258mg | 0% |
| Phenylalanine | 1.182mg | 0.737mg | 0% |
| Valine | 1.001mg | 0.681mg | 0% |
| Histidine | 0.572mg | 0.36mg | 0% |
| Fructose | 0g | 0.24g | 0% |
| Omega-3 - EPA | 0.005g | N/A | |
| Omega-3 - ALA | 0.082g | 0.065g | N/A |
| Omega-6 - Eicosadienoic acid | 0.013g | 0g | N/A |
| Omega-6 - Linoleic acid | 14.455g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
| Contains more ProteinProtein | +37.5% |
| Contains more FatsFats | +2120.2% |
| Contains more OtherOther | +60.9% |
| Contains more CarbsCarbs | +233.4% |
| Contains more WaterWater | +429.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
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 | +6301.8% |
| Contains more Poly. FatPolyunsaturated fat | +1061.5% |
| Contains less Sat. FatSaturated fat | -95.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
4.2 g
Sucrose:
4.15 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 | +603.4% |
| Contains more StarchStarch | +1183.8% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g