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  6. Spelt vs. Cashew

Spelt vs. Cashew — In-Depth Nutrition Comparison

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What are the differences between Spelt and Cashew?

  • Spelt is higher in Manganese, Vitamin B3, and Fiber, yet Cashew is higher in Copper, Magnesium, Iron, Phosphorus, Vitamin K, and Zinc.
  • Cashew's daily need coverage for Copper is 187% more.
  • Spelt has 6 times more Vitamin B3 than Cashew. While Spelt has 6.843mg of Vitamin B3, Cashew has only 1.062mg.
  • The amount of Saturated Fat in Spelt is lower.

We used Spelt, uncooked and Nuts, cashew nuts, raw types in this article.

Infographic

Spelt vs Cashew 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
Spelt
2
:
8
Cashew
Cashew
Contains less Sodium -33.3%
Contains more Manganese +80.2%
Contains more Calcium +37%
Contains more Iron +50.5%
Contains more Magnesium +114.7%
Contains more Phosphorus +47.9%
Contains more Potassium +70.1%
Contains more Zinc +76.2%
Contains more Copper +329.5%
Contains more Selenium +70.1%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains less Sodium -33.3%
Contains more Manganese +80.2%
Contains more Calcium +37%
Contains more Iron +50.5%
Contains more Magnesium +114.7%
Contains more Phosphorus +47.9%
Contains more Potassium +70.1%
Contains more Zinc +76.2%
Contains more Copper +329.5%
Contains more Selenium +70.1%

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
Spelt
5
:
6
Cashew
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin B2 +94.8%
Contains more Vitamin B3 +544.4%
Contains more Vitamin B5 +23.6%
Contains more Folate +80%
Contains more Vitamin E +13.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16.2%
Contains more Vitamin B6 +81.3%
Contains more Vitamin K +847.2%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Cashew
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +94.8%
Contains more Vitamin B3 +544.4%
Contains more Vitamin B5 +23.6%
Contains more Folate +80%
Contains more Vitamin E +13.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16.2%
Contains more Vitamin B6 +81.3%
Contains more Vitamin K +847.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
:
3
Cashew
Cashew
Contains more Carbs +132.5%
Contains more Water +111.9%
Contains more Protein +25.1%
Contains more Fats +1704.5%
Contains more Other +41.9%
Spelt
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
Cashew
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more Carbs +132.5%
Contains more Water +111.9%
Contains more Protein +25.1%
Contains more Fats +1704.5%
Contains more Other +41.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
1
:
2
Cashew
Cashew
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +5247.6%
Contains more Polyunsaturated fat +523.6%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +5247.6%
Contains more Polyunsaturated fat +523.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Cashew
Cashew
Contains more Starch +129.5%
Contains more Glucose +1580%
Contains more Fructose +380%
Contains more Maltose +∞%
Contains more Sucrose +884.7%
Spelt
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
Cashew
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +129.5%
Contains more Glucose +1580%
Contains more Fructose +380%
Contains more Maltose +∞%
Contains more Sucrose +884.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Cashew Opinion
Net carbs 59.49g 26.89g Spelt
Protein 14.57g 18.22g Cashew
Fats 2.43g 43.85g Cashew
Carbs 70.19g 30.19g Spelt
Calories 338kcal 553kcal Cashew
Starch 53.92g 23.49g Spelt
Fructose 0.24g 0.05g Spelt
Sugar 6.82g 5.91g Cashew
Fiber 10.7g 3.3g Spelt
Calcium 27mg 37mg Cashew
Iron 4.44mg 6.68mg Cashew
Magnesium 136mg 292mg Cashew
Phosphorus 401mg 593mg Cashew
Potassium 388mg 660mg Cashew
Sodium 8mg 12mg Spelt
Zinc 3.28mg 5.78mg Cashew
Copper 0.511mg 2.195mg Cashew
Manganese 2.983mg 1.655mg Spelt
Selenium 11.7µg 19.9µg Cashew
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 0.9mg Cashew
Vitamin C 0mg 0.5mg Cashew
Vitamin B1 0.364mg 0.423mg Cashew
Vitamin B2 0.113mg 0.058mg Spelt
Vitamin B3 6.843mg 1.062mg Spelt
Vitamin B5 1.068mg 0.864mg Spelt
Vitamin B6 0.23mg 0.417mg Cashew
Folate 45µg 25µg Spelt
Vitamin K 3.6µg 34.1µg Cashew
Tryptophan 0.132mg 0.287mg Cashew
Threonine 0.443mg 0.688mg Cashew
Isoleucine 0.552mg 0.789mg Cashew
Leucine 1.07mg 1.472mg Cashew
Lysine 0.409mg 0.928mg Cashew
Methionine 0.258mg 0.362mg Cashew
Phenylalanine 0.737mg 0.951mg Cashew
Valine 0.681mg 1.094mg Cashew
Histidine 0.36mg 0.456mg Cashew
Saturated Fat 0.406g 7.783g Spelt
Monounsaturated Fat 0.445g 23.797g Cashew
Polyunsaturated fat 1.258g 7.845g Cashew
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Cashew
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Spelt
34%
Cashew
Minerals Daily Need Coverage Score
119%
Spelt
200%
Cashew

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 7.377g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.5)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 0.91g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.