Spelt vs. Almond — In-Depth Nutrition Comparison

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Differences between Spelt and Almond

Spelt is higher in Manganese, Vitamin B3, Selenium, and Vitamin B1, however, Almond is richer in Vitamin E , Vitamin B2, Copper, Magnesium, and Calcium.
Almond's daily need coverage for Vitamin E is 166% higher.
Spelt has 3 times more Selenium than Almond. While Spelt has 11.7µg of Selenium, Almond has only 4.1µg.
Spelt has less Saturated Fat.

The food types used in this comparison are Spelt, uncooked and Nuts, almonds.

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.

Spelt

Almond

Contains more Iron +19.7%

Contains more Manganese +36.9%

Contains more Selenium +185.4%

Contains more Calcium +896.3%

Contains more Magnesium +98.5%

Contains more Phosphorus +20%

Contains more Potassium +88.9%

Contains less Sodium -87.5%

Contains more Copper +101.8%

Equal in Zinc - 3.12

Spelt

Almond

Contains more Iron +19.7%

Contains more Manganese +36.9%

Contains more Selenium +185.4%

Contains more Calcium +896.3%

Contains more Magnesium +98.5%

Contains more Phosphorus +20%

Contains more Potassium +88.9%

Contains less Sodium -87.5%

Contains more Copper +101.8%

Equal in Zinc - 3.12

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.

Spelt

Almond

Contains more Vitamin A +400%

Contains more Vitamin B1 +77.6%

Contains more Vitamin B3 +89.1%

Contains more Vitamin B5 +126.8%

Contains more Vitamin B6 +67.9%

Contains more Vitamin K +∞%

Contains more Vitamin E +3144.3%

Contains more Vitamin B2 +907.1%

Equal in Folate - 44

Spelt

Almond

Contains more Vitamin A +400%

Contains more Vitamin B1 +77.6%

Contains more Vitamin B3 +89.1%

Contains more Vitamin B5 +126.8%

Contains more Vitamin B6 +67.9%

Contains more Vitamin K +∞%

Contains more Vitamin E +3144.3%

Contains more Vitamin B2 +907.1%

Equal in Folate - 44

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Spelt

Almond

Contains more Carbs +225.7%

Contains more Water +149.9%

Contains more Protein +45.2%

Contains more Fats +1954.7%

Contains more Other +65.4%

Spelt

Protein: 14.57 g

Fats: 2.43 g

Carbs: 70.19 g

Water: 11.02 g

Other: 1.79 g

Almond

Protein: 21.15 g

Fats: 49.93 g

Carbs: 21.55 g

Water: 4.41 g

Other: 2.96 g

Contains more Carbs +225.7%

Contains more Water +149.9%

Contains more Protein +45.2%

Contains more Fats +1954.7%

Contains more Other +65.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Spelt

Almond

Contains less Saturated Fat -89.3%

Contains more Monounsaturated Fat +6990.1%

Contains more Polyunsaturated fat +880%

Spelt

Saturated Fat: 0.406 g

Monounsaturated Fat: 0.445 g

Polyunsaturated fat: 1.258 g

Almond

Saturated Fat: 3.802 g

Monounsaturated Fat: 31.551 g

Polyunsaturated fat: 12.329 g

Contains less Saturated Fat -89.3%

Contains more Monounsaturated Fat +6990.1%

Contains more Polyunsaturated fat +880%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Spelt

Almond

Contains more Starch +7388.9%

Contains more Glucose +394.1%

Contains more Fructose +118.2%

Contains more Maltose +12775%

Contains more Sucrose +569.5%

Contains more Galactose +∞%

Spelt

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

Almond

Starch: 0.72 g

Sucrose: 3.95 g

Glucose: 0.17 g

Fructose: 0.11 g

Lactose: 0 g

Maltose: 0.04 g

Galactose: 0.07 g

Contains more Starch +7388.9%

Contains more Glucose +394.1%

Contains more Fructose +118.2%

Contains more Maltose +12775%

Contains more Sucrose +569.5%

Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Saturated Fat
Lower in price
Rich in vitamins
Lower in Sugar
Lower in Sodium
Lower in Glycemic Index
Lower in Cholesterol	Equal
Rich in minerals	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	59.49g	9.05g
Protein	14.57g	21.15g
Fats	2.43g	49.93g
Carbs	70.19g	21.55g
Calories	338kcal	579kcal
Starch	53.92g	0.72g
Fructose	0.24g	0.11g
Sugar	6.82g	4.35g
Fiber	10.7g	12.5g
Calcium	27mg	269mg
Iron	4.44mg	3.71mg
Magnesium	136mg	270mg
Phosphorus	401mg	481mg
Potassium	388mg	733mg
Sodium	8mg	1mg
Zinc	3.28mg	3.12mg
Copper	0.511mg	1.031mg
Manganese	2.983mg	2.179mg
Selenium	11.7µg	4.1µg
Vitamin A	10IU	2IU
Vitamin E	0.79mg	25.63mg
Vitamin B1	0.364mg	0.205mg
Vitamin B2	0.113mg	1.138mg
Vitamin B3	6.843mg	3.618mg
Vitamin B5	1.068mg	0.471mg
Vitamin B6	0.23mg	0.137mg
Folate	45µg	44µg
Vitamin K	3.6µg	0µg
Tryptophan	0.132mg	0.211mg
Threonine	0.443mg	0.601mg
Isoleucine	0.552mg	0.751mg
Leucine	1.07mg	1.473mg
Lysine	0.409mg	0.568mg
Methionine	0.258mg	0.157mg
Phenylalanine	0.737mg	1.132mg
Valine	0.681mg	0.855mg
Histidine	0.36mg	0.539mg
Trans Fat		0.015g
Saturated Fat	0.406g	3.802g
Monounsaturated Fat	0.445g	31.551g
Polyunsaturated fat	1.258g	12.329g
Omega-6 - Eicosadienoic acid	0g	0.002g
Omega-6 - Linoleic acid		12.32g
Omega-3 - ALA	0.065g	0.003g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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

35%

82%

Minerals Daily Need Coverage Score

119%

142%

Comparison summary

Which food is lower in Saturated Fat?

Spelt is lower in Saturated Fat (difference - 3.396g)

Which food is cheaper?

Spelt is cheaper (difference - $2.4)

Which food is richer in vitamins?

Spelt is relatively richer in vitamins

Which food is lower in Sugar?

Almond is lower in Sugar (difference - 2.47g)

Which food contains less Sodium?

Almond contains less Sodium (difference - 7mg)

Which food is lower in glycemic index?

Almond is lower in glycemic index (difference - 63)

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.

Spelt vs. Almond — In-Depth Nutrition Comparison

Differences between Spelt and Almond

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References