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  6. Pistachio vs. Spelt

Pistachio vs. Spelt — In-Depth Nutrition Comparison

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Differences between Pistachio and Spelt

  • Pistachio is higher in Vitamin B6, Copper, Vitamin B1, Potassium, Vitamin E , and Phosphorus, however, Spelt is richer in Manganese, Vitamin B3, and Vitamin B5.
  • Pistachio's daily need coverage for Vitamin B6 is 113% higher.
  • Pistachio has 15 times more Saturated Fat than Spelt. While Pistachio has 5.907g of Saturated Fat, Spelt has only 0.406g.

The food types used in this comparison are Nuts, pistachio nuts, raw and Spelt, uncooked.

Infographic

Pistachio 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.
Pistachio
Pistachio
5
:
5
Spelt
Spelt
Contains more Calcium +288.9%
Contains more Phosphorus +22.2%
Contains more Potassium +164.2%
Contains less Sodium -87.5%
Contains more Copper +154.4%
Contains more Iron +13.3%
Contains more Magnesium +12.4%
Contains more Zinc +49.1%
Contains more Manganese +148.6%
Contains more Selenium +67.1%
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +288.9%
Contains more Phosphorus +22.2%
Contains more Potassium +164.2%
Contains less Sodium -87.5%
Contains more Copper +154.4%
Contains more Iron +13.3%
Contains more Magnesium +12.4%
Contains more Zinc +49.1%
Contains more Manganese +148.6%
Contains more Selenium +67.1%

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.
Pistachio
Pistachio
8
:
3
Spelt
Spelt
Contains more Vitamin A +5060%
Contains more Vitamin E +262%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +139%
Contains more Vitamin B2 +41.6%
Contains more Vitamin B6 +639.1%
Contains more Folate +13.3%
Contains more Vitamin B3 +426.4%
Contains more Vitamin B5 +105.4%
Pistachio
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
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 +5060%
Contains more Vitamin E +262%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +139%
Contains more Vitamin B2 +41.6%
Contains more Vitamin B6 +639.1%
Contains more Folate +13.3%
Contains more Vitamin B3 +426.4%
Contains more Vitamin B5 +105.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pistachio
Pistachio
3
:
2
Spelt
Spelt
Contains more Protein +38.4%
Contains more Fats +1765%
Contains more Other +66.5%
Contains more Carbs +158.3%
Contains more Water +152.2%
Pistachio
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 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 +38.4%
Contains more Fats +1765%
Contains more Other +66.5%
Contains more Carbs +158.3%
Contains more Water +152.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pistachio
Pistachio
2
:
1
Spelt
Spelt
Contains more Monounsaturated Fat +5126.3%
Contains more Polyunsaturated fat +1043.1%
Contains less Saturated Fat -93.1%
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +5126.3%
Contains more Polyunsaturated fat +1043.1%
Contains less Saturated Fat -93.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pistachio
Pistachio
1
:
3
Spelt
Spelt
Contains more Sucrose +1064.4%
Contains more Starch +3128.7%
Contains more Glucose +162.5%
Contains more Maltose +2929.4%
Equal in Fructose - 0.24
Pistachio
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 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 +1064.4%
Contains more Starch +3128.7%
Contains more Glucose +162.5%
Contains more Maltose +2929.4%
Equal in Fructose - 0.24

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Spelt
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price 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 Pistachio Spelt Opinion
Net carbs 16.57g 59.49g Spelt
Protein 20.16g 14.57g Pistachio
Fats 45.32g 2.43g Pistachio
Carbs 27.17g 70.19g Spelt
Calories 560kcal 338kcal Pistachio
Starch 1.67g 53.92g Spelt
Fructose 0.24g 0.24g
Sugar 7.66g 6.82g Spelt
Fiber 10.6g 10.7g Spelt
Calcium 105mg 27mg Pistachio
Iron 3.92mg 4.44mg Spelt
Magnesium 121mg 136mg Spelt
Phosphorus 490mg 401mg Pistachio
Potassium 1025mg 388mg Pistachio
Sodium 1mg 8mg Pistachio
Zinc 2.2mg 3.28mg Spelt
Copper 1.3mg 0.511mg Pistachio
Manganese 1.2mg 2.983mg Spelt
Selenium 7µg 11.7µg Spelt
Vitamin A 516IU 10IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg 0.79mg Pistachio
Vitamin C 5.6mg 0mg Pistachio
Vitamin B1 0.87mg 0.364mg Pistachio
Vitamin B2 0.16mg 0.113mg Pistachio
Vitamin B3 1.3mg 6.843mg Spelt
Vitamin B5 0.52mg 1.068mg Spelt
Vitamin B6 1.7mg 0.23mg Pistachio
Folate 51µg 45µg Pistachio
Vitamin K 3.6µg Spelt
Tryptophan 0.251mg 0.132mg Pistachio
Threonine 0.684mg 0.443mg Pistachio
Isoleucine 0.917mg 0.552mg Pistachio
Leucine 1.604mg 1.07mg Pistachio
Lysine 1.138mg 0.409mg Pistachio
Methionine 0.36mg 0.258mg Pistachio
Phenylalanine 1.092mg 0.737mg Pistachio
Valine 1.249mg 0.681mg Pistachio
Histidine 0.512mg 0.36mg Pistachio
Saturated Fat 5.907g 0.406g Spelt
Monounsaturated Fat 23.257g 0.445g Pistachio
Polyunsaturated fat 14.38g 1.258g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio 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%
Pistachio
35%
Spelt
Minerals Daily Need Coverage Score
125%
Pistachio
119%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.84g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 5.501g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.6)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Pistachio
Pistachio 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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.