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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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Cashew
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
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.
Spelt
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.6% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Cashew
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
2
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
3
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 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
Spelt
1
19% 21% 60%
Saturated Fat: Sat. Fat 0.406 g
Monounsaturated Fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Cashew
2
20% 60% 20%
Saturated Fat: Sat. Fat 7.783 g
Monounsaturated Fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
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
Spelt
4
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
1
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 StarchStarch +129.5%
Contains more GlucoseGlucose +1580%
Contains more FructoseFructose +380%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +884.7%
~equal in Lactose ~0g
~equal in Galactose ~0g

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
Calories 338kcal 553kcal Cashew
Protein 14.57g 18.22g Cashew
Fats 2.43g 43.85g Cashew
Vitamin C 0mg 0.5mg Cashew
Net carbs 59.49g 26.89g Spelt
Carbs 70.19g 30.19g Spelt
Magnesium 136mg 292mg Cashew
Calcium 27mg 37mg Cashew
Potassium 388mg 660mg Cashew
Iron 4.44mg 6.68mg Cashew
Sugar 6.82g 5.91g Cashew
Fiber 10.7g 3.3g Spelt
Copper 0.511mg 2.195mg Cashew
Zinc 3.28mg 5.78mg Cashew
Starch 53.92g 23.49g Spelt
Phosphorus 401mg 593mg Cashew
Sodium 8mg 12mg Spelt
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 0.9mg Cashew
Manganese 2.983mg 1.655mg Spelt
Selenium 11.7µg 19.9µg 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
Vitamin K 3.6µg 34.1µg Cashew
Folate 45µg 25µg Spelt
Saturated Fat 0.406g 7.783g Spelt
Monounsaturated Fat 0.445g 23.797g Cashew
Polyunsaturated fat 1.258g 7.845g 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
Fructose 0.24g 0.05g Spelt
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 Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Spelt
32%
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.