Peanut vs. Spelt — In-Depth Nutrition Comparison
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What are the differences between peanuts and spelt?
- Peanuts are higher in copper, vitamin E, folate, vitamin B3, vitamin B1, vitamin B5, potassium, and vitamin B6, yet spelt is higher in manganese.
- Peanuts' daily need coverage for copper is 70% more.
- Peanuts have 15 times more saturated fat than spelt. While peanuts have 6.279g of saturated fat, spelt has only 0.406g.
- The glycemic index of peanuts is lower.
We used Peanuts, all types, raw 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 | +23.5% |
| Contains more CalciumCalcium | +240.7% |
| Contains more PotassiumPotassium | +81.7% |
| Contains more CopperCopper | +123.9% |
| Contains less SodiumSodium | -55.6% |
| Contains more ManganeseManganese | +54.2% |
| Contains more SeleniumSelenium | +62.5% |
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 EVitamin E | +954.4% |
| Contains more Vitamin B1Vitamin B1 | +75.8% |
| Contains more Vitamin B2Vitamin B2 | +19.5% |
| Contains more Vitamin B3Vitamin B3 | +76.3% |
| Contains more Vitamin B5Vitamin B5 | +65.4% |
| Contains more Vitamin B6Vitamin B6 | +51.3% |
| Contains more FolateFolate | +433.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +77.1% |
| Contains more FatsFats | +1926.3% |
| Contains more OtherOther | +30.2% |
| Contains more CarbsCarbs | +335.2% |
| Contains more WaterWater | +69.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5389% |
| Contains more Poly. FatPolyunsaturated fat | +1136.7% |
| Contains less Sat. FatSaturated fat | -93.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 15.558g | 1.258g | 95% |
| Fats | 49.24g | 2.43g | 72% |
| Copper | 1.144mg | 0.511mg | 70% |
| Monounsaturated fat | 24.426g | 0.445g | 60% |
| Vitamin E | 8.33mg | 0.79mg | 50% |
| Folate | 240µg | 45µg | 49% |
| Manganese | 1.934mg | 2.983mg | 46% |
| Vitamin B3 | 12.066mg | 6.843mg | 33% |
| Saturated fat | 6.279g | 0.406g | 27% |
| Vitamin B1 | 0.64mg | 0.364mg | 23% |
| Protein | 25.8g | 14.57g | 22% |
| Starch | 53.92g | 22% | |
| Carbs | 16.13g | 70.19g | 18% |
| Vitamin B5 | 1.767mg | 1.068mg | 14% |
| Calories | 567kcal | 338kcal | 11% |
| Choline | 52.5mg | 10% | |
| Fiber | 8.5g | 10.7g | 9% |
| Potassium | 705mg | 388mg | 9% |
| Vitamin B6 | 0.348mg | 0.23mg | 9% |
| Selenium | 7.2µg | 11.7µg | 8% |
| Magnesium | 168mg | 136mg | 8% |
| Calcium | 92mg | 27mg | 7% |
| Phosphorus | 376mg | 401mg | 4% |
| Vitamin K | 0µg | 3.6µg | 3% |
| Vitamin B2 | 0.135mg | 0.113mg | 2% |
| Iron | 4.58mg | 4.44mg | 2% |
| Net carbs | 7.63g | 59.49g | N/A |
| Sugar | 4.72g | 6.82g | N/A |
| Zinc | 3.27mg | 3.28mg | 0% |
| Sodium | 18mg | 8mg | 0% |
| Tryptophan | 0.25mg | 0.132mg | 0% |
| Threonine | 0.883mg | 0.443mg | 0% |
| Isoleucine | 0.907mg | 0.552mg | 0% |
| Leucine | 1.672mg | 1.07mg | 0% |
| Lysine | 0.926mg | 0.409mg | 0% |
| Methionine | 0.317mg | 0.258mg | 0% |
| Phenylalanine | 1.377mg | 0.737mg | 0% |
| Valine | 1.082mg | 0.681mg | 0% |
| Histidine | 0.652mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
75%
32%
Minerals Daily Need Coverage Score
131%
119%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 5.873g)
Which food is cheaper?
Spelt is cheaper (difference - $2.8)
Which food is lower in Sugar?
Peanut is lower in Sugar (difference - 2.1g)
Which food is lower in glycemic index?
Peanut is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Peanut is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.