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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

Peanut 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.
Peanut
Peanut
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Spelt
Spelt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
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%
~equal in Iron ~4.44mg
~equal in Zinc ~3.28mg
~equal in Phosphorus ~401mg

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.
Peanut
Peanut
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 167% 160% 31% 226% 106% 80% 0% 0% 180%
Spelt
Spelt
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
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 Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut Spelt 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%
Potassium 705mg 388mg 9%
Fiber 8.5g 10.7g 9%
Vitamin B6 0.348mg 0.23mg 9%
Magnesium 168mg 136mg 8%
Selenium 7.2µg 11.7µg 8%
Calcium 92mg 27mg 7%
Phosphorus 376mg 401mg 4%
Vitamin K 0µg 3.6µg 3%
Iron 4.58mg 4.44mg 2%
Vitamin B2 0.135mg 0.113mg 2%
Protein per 100 calories 4.6g 4.3g N/A
Calories per 10 g protein 220kcal 232kcal N/A
Weight per 100 calories 18g 30g N/A
Unsaturated / Saturated Fat ratio 6.4 4.2 N/A
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Spelt
Spelt
2
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 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
Peanut
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +5389%
Contains more Poly. FatPolyunsaturated fat +1136.7%
Contains less Sat. FatSaturated fat -93.5%

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.