Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pecan vs. Spelt — In-Depth Nutrition Comparison

Compare

Important differences between pecan and spelt

  • Pecan has more copper, manganese, vitamin B1, and zinc; however, spelt is richer in vitamin B3, iron, phosphorus, selenium, and folate.
  • Pecan's daily need coverage for copper is 77% more.
  • Pecan contains 15 times more saturated fat than spelt. Pecan contains 6.18g of saturated fat, while spelt contains 0.406g.
  • Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of pecan is 10.

The food varieties used in the comparison are Nuts, pecans and Spelt, uncooked.

Infographic

Pecan 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.
Pecan
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Spelt
4
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 CalciumCalcium +159.3%
Contains more CopperCopper +134.8%
Contains more ZincZinc +38.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +50.9%
Contains more MagnesiumMagnesium +12.4%
Contains more IronIron +75.5%
Contains more PhosphorusPhosphorus +44.8%
Contains more SeleniumSelenium +207.9%
~equal in Potassium ~388mg

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.
Pecan
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Spelt
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +77.2%
Contains more Vitamin B1Vitamin B1 +81.3%
Contains more Vitamin B2Vitamin B2 +15%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +486.4%
Contains more Vitamin B5Vitamin B5 +23.8%
Contains more FolateFolate +104.5%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.23mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3.6µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
1
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Spelt
4
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 FatsFats +2861.7%
Contains more ProteinProtein +58.9%
Contains more CarbsCarbs +406.4%
Contains more WaterWater +213.1%
Contains more OtherOther +20.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
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 +9068.8%
Contains more Poly. FatPolyunsaturated fat +1618.1%
Contains less Sat. FatSaturated fat -93.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pecan
1
10% 88%
Starch: 0.46 g
Sucrose: 3.9 g
Glucose: 0.04 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Spelt
4
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 SucroseSucrose +561%
Contains more StarchStarch +11621.7%
Contains more GlucoseGlucose +2000%
Contains more FructoseFructose +500%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pecan Spelt
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pecan Spelt DV% diff.
Polyunsaturated fat 21.614g 1.258g 136%
Fats 71.97g 2.43g 107%
Monounsaturated fat 40.801g 0.445g 101%
Copper 1.2mg 0.511mg 77%
Manganese 4.5mg 2.983mg 66%
Vitamin B3 1.167mg 6.843mg 35%
Saturated fat 6.18g 0.406g 26%
Vitamin B1 0.66mg 0.364mg 25%
Iron 2.53mg 4.44mg 24%
Starch 0.46g 53.92g 22%
Carbs 13.86g 70.19g 19%
Phosphorus 277mg 401mg 18%
Calories 691kcal 338kcal 18%
Selenium 3.8µg 11.7µg 14%
Zinc 4.53mg 3.28mg 11%
Protein 9.17g 14.57g 11%
Choline 40.5mg 7%
Folate 22µg 45µg 6%
Calcium 70mg 27mg 4%
Vitamin E 1.4mg 0.79mg 4%
Vitamin B5 0.863mg 1.068mg 4%
Fiber 9.6g 10.7g 4%
Magnesium 121mg 136mg 4%
Vitamin B6 0.21mg 0.23mg 2%
Potassium 410mg 388mg 1%
Vitamin B2 0.13mg 0.113mg 1%
Vitamin C 1.1mg 0mg 1%
Net carbs 4.26g 59.49g N/A
Sugar 3.97g 6.82g N/A
Sodium 0mg 8mg 0%
Vitamin A 3µg 0µg 0%
Vitamin K 3.5µg 3.6µg 0%
Tryptophan 0.093mg 0.132mg 0%
Threonine 0.306mg 0.443mg 0%
Isoleucine 0.336mg 0.552mg 0%
Leucine 0.598mg 1.07mg 0%
Lysine 0.287mg 0.409mg 0%
Methionine 0.183mg 0.258mg 0%
Phenylalanine 0.426mg 0.737mg 0%
Valine 0.411mg 0.681mg 0%
Histidine 0.262mg 0.36mg 0%
Fructose 0.04g 0.24g 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Pecan
32%
Spelt
Minerals Daily Need Coverage Score
149%
Pecan
119%
Spelt

Comparison summary

Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 5.774g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $3)
Which food is lower in Sugar?
Pecan
Pecan is lower in Sugar (difference - 2.85g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 53)
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.
Which food is richer in vitamins?
?
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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.