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  6. Mixed nuts vs. Spelt

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.

We used Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Spelt, uncooked types in this article.

Infographic

Mixed nuts 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.
Mixed nuts
Mixed nuts
8
:
2
Spelt
Spelt
Contains more Calcium +333.3%
Contains more Magnesium +68.4%
Contains more Phosphorus +13.7%
Contains more Potassium +62.9%
Contains less Sodium -37.5%
Contains more Copper +77.5%
Contains more Selenium +189.7%
Contains more Iron +70.1%
Contains more Manganese +46.2%
Equal in Zinc - 3.28
Mixed nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 98% 164% 196% 56% 1% 92% 303% 267% 185%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +333.3%
Contains more Magnesium +68.4%
Contains more Phosphorus +13.7%
Contains more Potassium +62.9%
Contains less Sodium -37.5%
Contains more Copper +77.5%
Contains more Selenium +189.7%
Contains more Iron +70.1%
Contains more Manganese +46.2%
Equal in Zinc - 3.28

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.
Mixed nuts
Mixed nuts
9
:
2
Spelt
Spelt
Contains more Vitamin E +889.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +73.5%
Contains more Vitamin B3 +12.7%
Contains more Vitamin B6 +53%
Contains more Folate +84.4%
Contains more Vitamin K +58.3%
Contains more Vitamin A +233.3%
Contains more Vitamin B1 +92.6%
Equal in Vitamin B5 - 1.068
Mixed nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 157% 0% 2% 48% 46% 145% 69% 82% 63% 0% 15%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin E +889.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +73.5%
Contains more Vitamin B3 +12.7%
Contains more Vitamin B6 +53%
Contains more Folate +84.4%
Contains more Vitamin K +58.3%
Contains more Vitamin A +233.3%
Contains more Vitamin B1 +92.6%
Equal in Vitamin B5 - 1.068

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mixed nuts
Mixed nuts
3
:
2
Spelt
Spelt
Contains more Protein +37.5%
Contains more Fats +2120.2%
Contains more Other +60.9%
Contains more Carbs +233.4%
Contains more Water +429.8%
Mixed nuts
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Spelt
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 Protein +37.5%
Contains more Fats +2120.2%
Contains more Other +60.9%
Contains more Carbs +233.4%
Contains more Water +429.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mixed nuts
Mixed nuts
2
:
1
Spelt
Spelt
Contains more Monounsaturated Fat +6301.8%
Contains more Polyunsaturated fat +1061.5%
Contains less Saturated Fat -95.3%
Mixed nuts
17% 55% 28%
Saturated Fat: 8.711 g
Monounsaturated Fat: 28.488 g
Polyunsaturated fat: 14.612 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +6301.8%
Contains more Polyunsaturated fat +1061.5%
Contains less Saturated Fat -95.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mixed nuts
Mixed nuts
1
:
4
Spelt
Spelt
Contains more Sucrose +603.4%
Contains more Starch +1183.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Mixed nuts
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Spelt
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 Sucrose +603.4%
Contains more Starch +1183.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mixed nuts Spelt Opinion
Net carbs 14.05g 59.49g Spelt
Protein 20.04g 14.57g Mixed nuts
Fats 53.95g 2.43g Mixed nuts
Carbs 21.05g 70.19g Spelt
Calories 607kcal 338kcal Mixed nuts
Starch 4.2g 53.92g Spelt
Fructose 0g 0.24g Spelt
Sugar 4.15g 6.82g Mixed nuts
Fiber 7g 10.7g Spelt
Calcium 117mg 27mg Mixed nuts
Iron 2.61mg 4.44mg Spelt
Magnesium 229mg 136mg Mixed nuts
Phosphorus 456mg 401mg Mixed nuts
Potassium 632mg 388mg Mixed nuts
Sodium 5mg 8mg Mixed nuts
Zinc 3.36mg 3.28mg Mixed nuts
Copper 0.907mg 0.511mg Mixed nuts
Manganese 2.04mg 2.983mg Spelt
Selenium 33.9µg 11.7µg Mixed nuts
Vitamin A 3IU 10IU Spelt
Vitamin E 7.82mg 0.79mg Mixed nuts
Vitamin C 0.5mg 0mg Mixed nuts
Vitamin B1 0.189mg 0.364mg Spelt
Vitamin B2 0.196mg 0.113mg Mixed nuts
Vitamin B3 7.709mg 6.843mg Mixed nuts
Vitamin B5 1.14mg 1.068mg Mixed nuts
Vitamin B6 0.352mg 0.23mg Mixed nuts
Folate 83µg 45µg Mixed nuts
Vitamin K 5.7µg 3.6µg Mixed nuts
Tryptophan 0.22mg 0.132mg Mixed nuts
Threonine 0.703mg 0.443mg Mixed nuts
Isoleucine 0.826mg 0.552mg Mixed nuts
Leucine 1.656mg 1.07mg Mixed nuts
Lysine 0.782mg 0.409mg Mixed nuts
Methionine 0.283mg 0.258mg Mixed nuts
Phenylalanine 1.182mg 0.737mg Mixed nuts
Valine 1.001mg 0.681mg Mixed nuts
Histidine 0.572mg 0.36mg Mixed nuts
Trans Fat 0.055g Spelt
Saturated Fat 8.711g 0.406g Spelt
Omega-3 - EPA 0.005g Mixed nuts
Monounsaturated Fat 28.488g 0.445g Mixed nuts
Polyunsaturated fat 14.612g 1.258g Mixed nuts
Omega-6 - Eicosadienoic acid 0.013g 0g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts
Omega-3 - ALA 0.082g 0.065g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
52%
Mixed nuts
35%
Spelt
Minerals Daily Need Coverage Score
139%
Mixed nuts
119%
Spelt

Comparison summary

Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 8.305g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $3)
Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.