Pecan vs. Spelt — In-Depth Nutrition Comparison
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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.
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| Contains more SucroseSucrose | +561% |
| Contains more StarchStarch | +11621.7% |
| Contains more GlucoseGlucose | +2000% |
| Contains more FructoseFructose | +500% |
| Contains more MaltoseMaltose | +∞% |
~equal in
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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 Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
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
31%
32%
Minerals Daily Need Coverage Score
149%
119%
Comparison summary
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 5.774g)
Which food is cheaper?
Spelt is cheaper (difference - $3)
Which food is lower in Sugar?
Pecan is lower in Sugar (difference - 2.85g)
Which food contains less Sodium?
Pecan contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Pecan is lower in glycemic index (difference - 53)
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.
Which food is richer in vitamins?
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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.