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.
- The glycemic index of cashew 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 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 EVitamin E | +13.9% |
| Contains more Vitamin B1Vitamin B1 | +16.2% |
| Contains more Vitamin B6Vitamin B6 | +81.3% |
| Contains more Vitamin KVitamin K | +847.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.511mg | 2.195mg | 187% |
| Fats | 2.43g | 43.85g | 64% |
| Manganese | 2.983mg | 1.655mg | 58% |
| Monounsaturated fat | 0.445g | 23.797g | 58% |
| Polyunsaturated fat | 1.258g | 7.845g | 44% |
| Magnesium | 136mg | 292mg | 37% |
| Vitamin B3 | 6.843mg | 1.062mg | 36% |
| Saturated fat | 0.406g | 7.783g | 34% |
| Fiber | 10.7g | 3.3g | 30% |
| Iron | 4.44mg | 6.68mg | 28% |
| Phosphorus | 401mg | 593mg | 27% |
| Vitamin K | 3.6µg | 34.1µg | 25% |
| Zinc | 3.28mg | 5.78mg | 23% |
| Selenium | 11.7µg | 19.9µg | 15% |
| Vitamin B6 | 0.23mg | 0.417mg | 14% |
| Carbs | 70.19g | 30.19g | 13% |
| Starch | 53.92g | 23.49g | 13% |
| Calories | 338kcal | 553kcal | 11% |
| Potassium | 388mg | 660mg | 8% |
| Protein | 14.57g | 18.22g | 7% |
| Folate | 45µg | 25µg | 5% |
| Vitamin B1 | 0.364mg | 0.423mg | 5% |
| Vitamin B2 | 0.113mg | 0.058mg | 4% |
| Vitamin B5 | 1.068mg | 0.864mg | 4% |
| Vitamin E | 0.79mg | 0.9mg | 1% |
| Calcium | 27mg | 37mg | 1% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 59.49g | 26.89g | N/A |
| Sugar | 6.82g | 5.91g | N/A |
| Sodium | 8mg | 12mg | 0% |
| Tryptophan | 0.132mg | 0.287mg | 0% |
| Threonine | 0.443mg | 0.688mg | 0% |
| Isoleucine | 0.552mg | 0.789mg | 0% |
| Leucine | 1.07mg | 1.472mg | 0% |
| Lysine | 0.409mg | 0.928mg | 0% |
| Methionine | 0.258mg | 0.362mg | 0% |
| Phenylalanine | 0.737mg | 0.951mg | 0% |
| Valine | 0.681mg | 1.094mg | 0% |
| Histidine | 0.36mg | 0.456mg | 0% |
| Fructose | 0.24g | 0.05g | 0% |
| Omega-3 - ALA | 0.065g | N/A |
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
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~equal in
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