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  6. Hazelnut vs. Spelt

Hazelnut vs. Spelt — In-Depth Nutrition Comparison

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Significant differences between Hazelnut and Spelt

  • Hazelnut is richer in Manganese, Copper, Vitamin E , Vitamin B6, Vitamin B1, and Folate, while Spelt is higher in Vitamin B3, Selenium, and Phosphorus.
  • Hazelnut covers your daily Manganese needs 139% more than Spelt.
  • Hazelnut has 19 times more Vitamin E than Spelt. Hazelnut has 15.03mg of Vitamin E , while Spelt has 0.79mg.
  • Spelt is lower in Saturated Fat.

Specific food types used in this comparison are Nuts, hazelnuts or filberts and Spelt, uncooked.

Infographic

Hazelnut 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.
Hazelnut
Hazelnut
7
:
3
Spelt
Spelt
Contains more Calcium +322.2%
Contains more Magnesium +19.9%
Contains more Potassium +75.3%
Contains less Sodium -100%
Contains more Copper +237.6%
Contains more Manganese +107%
Contains more Phosphorus +38.3%
Contains more Zinc +33.9%
Contains more Selenium +387.5%
Equal in Iron - 4.44
Hazelnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +322.2%
Contains more Magnesium +19.9%
Contains more Potassium +75.3%
Contains less Sodium -100%
Contains more Copper +237.6%
Contains more Manganese +107%
Contains more Phosphorus +38.3%
Contains more Zinc +33.9%
Contains more Selenium +387.5%
Equal in Iron - 4.44

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.
Hazelnut
Hazelnut
8
:
2
Spelt
Spelt
Contains more Vitamin A +100%
Contains more Vitamin E +1802.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +76.6%
Contains more Vitamin B6 +144.8%
Contains more Folate +151.1%
Contains more Vitamin K +294.4%
Contains more Vitamin B3 +280.2%
Contains more Vitamin B5 +16.3%
Equal in Vitamin B2 - 0.113
Hazelnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
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 A +100%
Contains more Vitamin E +1802.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +76.6%
Contains more Vitamin B6 +144.8%
Contains more Folate +151.1%
Contains more Vitamin K +294.4%
Contains more Vitamin B3 +280.2%
Contains more Vitamin B5 +16.3%
Equal in Vitamin B2 - 0.113

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hazelnut
Hazelnut
3
:
2
Spelt
Spelt
Contains more Fats +2400%
Contains more Other +27.9%
Contains more Carbs +320.3%
Contains more Water +107.5%
Equal in Protein - 14.57
Hazelnut
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 Fats +2400%
Contains more Other +27.9%
Contains more Carbs +320.3%
Contains more Water +107.5%
Equal in Protein - 14.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hazelnut
Hazelnut
2
:
1
Spelt
Spelt
Contains more Monounsaturated Fat +10158.9%
Contains more Polyunsaturated fat +529.6%
Contains less Saturated Fat -90.9%
Hazelnut
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +10158.9%
Contains more Polyunsaturated fat +529.6%
Contains less Saturated Fat -90.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Hazelnut
Hazelnut
1
:
4
Spelt
Spelt
Contains more Sucrose +611.9%
Contains more Starch +11133.3%
Contains more Glucose +1100%
Contains more Fructose +242.9%
Contains more Maltose +∞%
Hazelnut
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 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 +611.9%
Contains more Starch +11133.3%
Contains more Glucose +1100%
Contains more Fructose +242.9%
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.
Hazelnut 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Hazelnut Spelt Opinion
Net carbs 7g 59.49g Spelt
Protein 14.95g 14.57g Hazelnut
Fats 60.75g 2.43g Hazelnut
Carbs 16.7g 70.19g Spelt
Calories 628kcal 338kcal Hazelnut
Starch 0.48g 53.92g Spelt
Fructose 0.07g 0.24g Spelt
Sugar 4.34g 6.82g Hazelnut
Fiber 9.7g 10.7g Spelt
Calcium 114mg 27mg Hazelnut
Iron 4.7mg 4.44mg Hazelnut
Magnesium 163mg 136mg Hazelnut
Phosphorus 290mg 401mg Spelt
Potassium 680mg 388mg Hazelnut
Sodium 0mg 8mg Hazelnut
Zinc 2.45mg 3.28mg Spelt
Copper 1.725mg 0.511mg Hazelnut
Manganese 6.175mg 2.983mg Hazelnut
Selenium 2.4µg 11.7µg Spelt
Vitamin A 20IU 10IU Hazelnut
Vitamin A RAE 1µg 0µg Hazelnut
Vitamin E 15.03mg 0.79mg Hazelnut
Vitamin C 6.3mg 0mg Hazelnut
Vitamin B1 0.643mg 0.364mg Hazelnut
Vitamin B2 0.113mg 0.113mg
Vitamin B3 1.8mg 6.843mg Spelt
Vitamin B5 0.918mg 1.068mg Spelt
Vitamin B6 0.563mg 0.23mg Hazelnut
Folate 113µg 45µg Hazelnut
Vitamin K 14.2µg 3.6µg Hazelnut
Tryptophan 0.193mg 0.132mg Hazelnut
Threonine 0.497mg 0.443mg Hazelnut
Isoleucine 0.545mg 0.552mg Spelt
Leucine 1.063mg 1.07mg Spelt
Lysine 0.42mg 0.409mg Hazelnut
Methionine 0.221mg 0.258mg Spelt
Phenylalanine 0.663mg 0.737mg Spelt
Valine 0.701mg 0.681mg Hazelnut
Histidine 0.432mg 0.36mg Hazelnut
Saturated Fat 4.464g 0.406g Spelt
Monounsaturated Fat 45.652g 0.445g Hazelnut
Polyunsaturated fat 7.92g 1.258g Hazelnut
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut 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
71%
Hazelnut
35%
Spelt
Minerals Daily Need Coverage Score
197%
Hazelnut
119%
Spelt

Comparison summary

Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 4.058g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $3.2)
Which food is lower in Sugar?
Hazelnut
Hazelnut is lower in Sugar (difference - 2.48g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 48)
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.