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  6. Spelt vs. Chestnut

Spelt vs. Chestnut — In-Depth Nutrition Comparison

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Differences between Spelt and Chestnut

  • Spelt is higher in Manganese, Phosphorus, Vitamin B3, Iron, Zinc, Magnesium, Vitamin B1, and Vitamin B5, however, Chestnut is richer in Vitamin C, and Potassium.
  • Spelt's daily need coverage for Manganese is 93% higher.
  • Spelt has 13 times more Zinc than Chestnut. While Spelt has 3.28mg of Zinc, Chestnut has only 0.25mg.

The food types used in this comparison are Spelt, uncooked and Nuts, chestnuts, european, boiled and steamed.

Infographic

Spelt vs Chestnut 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
8
:
2
Chestnut
Chestnut
Contains more Iron +156.6%
Contains more Magnesium +151.9%
Contains more Phosphorus +305.1%
Contains less Sodium -70.4%
Contains more Zinc +1212%
Contains more Manganese +249.3%
Contains more Calcium +70.4%
Contains more Potassium +84.3%
Equal in Copper - 0.472
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Chestnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 65% 39% 43% 64% 4% 7% 158% 112% 0%
Contains more Iron +156.6%
Contains more Magnesium +151.9%
Contains more Phosphorus +305.1%
Contains less Sodium -70.4%
Contains more Zinc +1212%
Contains more Manganese +249.3%
Contains more Calcium +70.4%
Contains more Potassium +84.3%
Equal in Copper - 0.472

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
7
:
4
Chestnut
Chestnut
Contains more Vitamin B1 +145.9%
Contains more Vitamin B3 +836.1%
Contains more Vitamin B5 +238%
Contains more Folate +18.4%
Contains more Vitamin A +70%
Contains more Vitamin C +∞%
Equal in Vitamin B2 - 0.104
Equal in Vitamin B6 - 0.233
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%
Chestnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 89% 37% 24% 14% 19% 54% 29% 0% 0%
Contains more Vitamin B1 +145.9%
Contains more Vitamin B3 +836.1%
Contains more Vitamin B5 +238%
Contains more Folate +18.4%
Contains more Vitamin A +70%
Contains more Vitamin C +∞%
Equal in Vitamin B2 - 0.104
Equal in Vitamin B6 - 0.233

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Chestnut
Chestnut
Contains more Protein +628.5%
Contains more Fats +76.1%
Contains more Carbs +152.8%
Contains more Other +152.1%
Contains more Water +518.4%
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
Chestnut
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Contains more Protein +628.5%
Contains more Fats +76.1%
Contains more Carbs +152.8%
Contains more Other +152.1%
Contains more Water +518.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
1
:
2
Chestnut
Chestnut
Contains more Polyunsaturated fat +130.8%
Contains less Saturated Fat -36%
Equal in Monounsaturated Fat - 0.476
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Chestnut
20% 37% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.476 g
Polyunsaturated fat: 0.545 g
Contains more Polyunsaturated fat +130.8%
Contains less Saturated Fat -36%
Equal in Monounsaturated Fat - 0.476

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Chestnut Opinion
Net carbs 59.49g 27.76g Spelt
Protein 14.57g 2g Spelt
Fats 2.43g 1.38g Spelt
Carbs 70.19g 27.76g Spelt
Calories 338kcal 131kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Chestnut
Fiber 10.7g Spelt
Calcium 27mg 46mg Chestnut
Iron 4.44mg 1.73mg Spelt
Magnesium 136mg 54mg Spelt
Phosphorus 401mg 99mg Spelt
Potassium 388mg 715mg Chestnut
Sodium 8mg 27mg Spelt
Zinc 3.28mg 0.25mg Spelt
Copper 0.511mg 0.472mg Spelt
Manganese 2.983mg 0.854mg Spelt
Selenium 11.7µg Spelt
Vitamin A 10IU 17IU Chestnut
Vitamin A RAE 0µg 1µg Chestnut
Vitamin E 0.79mg Spelt
Vitamin C 0mg 26.7mg Chestnut
Vitamin B1 0.364mg 0.148mg Spelt
Vitamin B2 0.113mg 0.104mg Spelt
Vitamin B3 6.843mg 0.731mg Spelt
Vitamin B5 1.068mg 0.316mg Spelt
Vitamin B6 0.23mg 0.233mg Chestnut
Folate 45µg 38µg Spelt
Vitamin K 3.6µg Spelt
Tryptophan 0.132mg 0.022mg Spelt
Threonine 0.443mg 0.071mg Spelt
Isoleucine 0.552mg 0.079mg Spelt
Leucine 1.07mg 0.118mg Spelt
Lysine 0.409mg 0.118mg Spelt
Methionine 0.258mg 0.047mg Spelt
Phenylalanine 0.737mg 0.084mg Spelt
Valine 0.681mg 0.112mg Spelt
Histidine 0.36mg 0.055mg Spelt
Saturated Fat 0.406g 0.26g Chestnut
Monounsaturated Fat 0.445g 0.476g Chestnut
Polyunsaturated fat 1.258g 0.545g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Chestnut
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
22%
Chestnut
Minerals Daily Need Coverage Score
119%
Spelt
50%
Chestnut

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 19mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $3)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Chestnut
Chestnut is lower in Sugar (difference - 6.82g)
Which food is lower in Saturated Fat?
Chestnut
Chestnut is lower in Saturated Fat (difference - 0.146g)
Which food is lower in glycemic index?
Chestnut
Chestnut is lower in glycemic index (difference - 9)
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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.