Pistachio vs. Spelt — In-Depth Nutrition Comparison
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Differences between pistachios and spelt
- Pistachios are higher in vitamin B6, copper, fats, vitamin B1, potassium, and vitamin E; however, spelt is richer in manganese, vitamin B3, and carbs.
- Pistachios' daily need coverage for vitamin B6 is 113% higher.
- Pistachios have 19 times more fats than spelt. While pistachios have 45.32g of fats, spelt has only 2.43g.
- Spelt has less saturated fat.
- Pistachios have a lower glycemic index (28) than spelt (63).
The food types used in this comparison are Nuts, pistachio nuts, raw and Spelt, uncooked.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +288.9% |
| Contains more PotassiumPotassium | +164.2% |
| Contains more CopperCopper | +154.4% |
| Contains more PhosphorusPhosphorus | +22.2% |
| Contains less SodiumSodium | -87.5% |
| Contains more MagnesiumMagnesium | +12.4% |
| Contains more IronIron | +13.3% |
| Contains more ZincZinc | +49.1% |
| Contains more ManganeseManganese | +148.6% |
| Contains more SeleniumSelenium | +67.1% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +262% |
| Contains more Vitamin B1Vitamin B1 | +139% |
| Contains more Vitamin B2Vitamin B2 | +41.6% |
| Contains more Vitamin B6Vitamin B6 | +639.1% |
| Contains more FolateFolate | +13.3% |
| Contains more Vitamin B3Vitamin B3 | +426.4% |
| Contains more Vitamin B5Vitamin B5 | +105.4% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 1.7mg | 0.23mg | 113% |
| Copper | 1.3mg | 0.511mg | 88% |
| Polyunsaturated fat | 14.38g | 1.258g | 87% |
| Omega-6 (Linoleic acid) | 14.091g | 83% | |
| Manganese | 1.2mg | 2.983mg | 78% |
| Fats | 45.32g | 2.43g | 66% |
| Monounsaturated fat | 23.257g | 0.445g | 57% |
| Vitamin B1 | 0.87mg | 0.364mg | 42% |
| Vitamin B3 | 1.3mg | 6.843mg | 35% |
| Saturated fat | 5.907g | 0.406g | 25% |
| Starch | 1.67g | 53.92g | 22% |
| Potassium | 1025mg | 388mg | 19% |
| Carbs | 27.17g | 70.19g | 14% |
| Vitamin E | 2.86mg | 0.79mg | 14% |
| Phosphorus | 490mg | 401mg | 13% |
| Calories | 560kcal | 338kcal | 11% |
| Protein | 20.16g | 14.57g | 11% |
| Vitamin B5 | 0.52mg | 1.068mg | 11% |
| Zinc | 2.2mg | 3.28mg | 10% |
| Selenium | 7µg | 11.7µg | 9% |
| Calcium | 105mg | 27mg | 8% |
| Iron | 3.92mg | 4.44mg | 7% |
| Vitamin C | 5.6mg | 0mg | 6% |
| Magnesium | 121mg | 136mg | 4% |
| Vitamin B2 | 0.16mg | 0.113mg | 4% |
| Omega-3 (ALA) | 0.065g | 4% | |
| Vitamin A | 26µg | 0µg | 3% |
| Vitamin K | 3.6µg | 3% | |
| Folate | 51µg | 45µg | 2% |
| Protein per 100 calories | 3.6g | 4.3g | N/A |
| Calories per 10 g protein | 278kcal | 232kcal | N/A |
| Weight per 100 calories | 18g | 30g | N/A |
| Unsaturated / Saturated Fat ratio | 6.4 | 4.2 | N/A |
| Net carbs | 16.57g | 59.49g | N/A |
| Sugar | 7.66g | 6.82g | N/A |
| Fiber | 10.6g | 10.7g | 0% |
| Sodium | 1mg | 8mg | 0% |
| Tryptophan | 0.251mg | 0.132mg | 0% |
| Threonine | 0.684mg | 0.443mg | 0% |
| Isoleucine | 0.917mg | 0.552mg | 0% |
| Leucine | 1.604mg | 1.07mg | 0% |
| Lysine | 1.138mg | 0.409mg | 0% |
| Methionine | 0.36mg | 0.258mg | 0% |
| Phenylalanine | 1.092mg | 0.737mg | 0% |
| Valine | 1.249mg | 0.681mg | 0% |
| Histidine | 0.512mg | 0.36mg | 0% |
| Fructose | 0.24g | 0.24g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +38.4% |
| Contains more FatsFats | +1765% |
| Contains more CarbsCarbs | +158.3% |
| Contains more WaterWater | +152.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5126.3% |
| Contains more Poly. FatPolyunsaturated fat | +1043.1% |
| Contains less Sat. FatSaturated fat | -93.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +1064.4% |
| Contains more StarchStarch | +3128.7% |
| Contains more GlucoseGlucose | +162.5% |
| Contains more MaltoseMaltose | +2929.4% |
~equal in
Fructose
~0.24g
~equal in
Lactose
~0g
~equal in
Galactose
~0g