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.
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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 less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +80.2% |
| Contains more MagnesiumMagnesium | +114.7% |
| Contains more CalciumCalcium | +37% |
| Contains more PotassiumPotassium | +70.1% |
| Contains more IronIron | +50.5% |
| Contains more CopperCopper | +329.5% |
| Contains more ZincZinc | +76.2% |
| Contains more PhosphorusPhosphorus | +47.9% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +94.8% |
| Contains more Vitamin B3Vitamin B3 | +544.4% |
| Contains more Vitamin B5Vitamin B5 | +23.6% |
| Contains more FolateFolate | +80% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin E Vitamin E | +13.9% |
| Contains more Vitamin B1Vitamin B1 | +16.2% |
| Contains more Vitamin B6Vitamin B6 | +81.3% |
| Contains more Vitamin KVitamin K | +847.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +132.5% |
| Contains more WaterWater | +111.9% |
| Contains more ProteinProtein | +25.1% |
| Contains more FatsFats | +1704.5% |
| Contains more OtherOther | +41.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -94.8% |
| Contains more Mono. FatMonounsaturated Fat | +5247.6% |
| Contains more Poly. FatPolyunsaturated fat | +523.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +129.5% |
| Contains more GlucoseGlucose | +1580% |
| Contains more FructoseFructose | +380% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +884.7% |
~equal in
Lactose
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~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 Sodium |
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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 Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 338kcal | 553kcal |
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| Protein | 14.57g | 18.22g |
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| Fats | 2.43g | 43.85g |
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| Vitamin C | 0mg | 0.5mg |
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| Net carbs | 59.49g | 26.89g |
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| Carbs | 70.19g | 30.19g |
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| Magnesium | 136mg | 292mg |
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| Calcium | 27mg | 37mg |
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| Potassium | 388mg | 660mg |
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| Iron | 4.44mg | 6.68mg |
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| Sugar | 6.82g | 5.91g |
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| Fiber | 10.7g | 3.3g |
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| Copper | 0.511mg | 2.195mg |
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| Zinc | 3.28mg | 5.78mg |
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| Starch | 53.92g | 23.49g |
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| Phosphorus | 401mg | 593mg |
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| Sodium | 8mg | 12mg |
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| Vitamin A | 10IU | 0IU |
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| Vitamin E | 0.79mg | 0.9mg |
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| Manganese | 2.983mg | 1.655mg |
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| Selenium | 11.7µg | 19.9µg |
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| Vitamin B1 | 0.364mg | 0.423mg |
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| Vitamin B2 | 0.113mg | 0.058mg |
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| Vitamin B3 | 6.843mg | 1.062mg |
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| Vitamin B5 | 1.068mg | 0.864mg |
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| Vitamin B6 | 0.23mg | 0.417mg |
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| Vitamin K | 3.6µg | 34.1µg |
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| Folate | 45µg | 25µg |
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| Saturated Fat | 0.406g | 7.783g |
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| Monounsaturated Fat | 0.445g | 23.797g |
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| Polyunsaturated fat | 1.258g | 7.845g |
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| Tryptophan | 0.132mg | 0.287mg |
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| Threonine | 0.443mg | 0.688mg |
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| Isoleucine | 0.552mg | 0.789mg |
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| Leucine | 1.07mg | 1.472mg |
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| Lysine | 0.409mg | 0.928mg |
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| Methionine | 0.258mg | 0.362mg |
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| Phenylalanine | 0.737mg | 0.951mg |
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| Valine | 0.681mg | 1.094mg |
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| Histidine | 0.36mg | 0.456mg |
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| Fructose | 0.24g | 0.05g |
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| Omega-3 - ALA | 0.065g |
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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
32%
32%
Minerals Daily Need Coverage Score
119%
200%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 7.377g)
Which food is cheaper?
Spelt is cheaper (difference - $2.5)
Which food is lower in Sugar?
Cashew is lower in Sugar (difference - 0.91g)
Which food is lower in glycemic index?
Cashew is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.