Spelt vs. Mixed nuts — In-Depth Nutrition Comparison
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What are the differences between spelt and mixed nuts?
- Spelt is higher in manganese, iron, fiber, and vitamin B1, yet mixed nuts are higher in vitamin E, copper, selenium, magnesium, and folate.
- Mixed nuts' daily need coverage for vitamin E is 47% more.
- Spelt has 2 times more vitamin B1 than mixed nuts. While spelt has 0.364mg of vitamin B1, mixed nuts have only 0.189mg.
- The amount of saturated fat in spelt is lower.
- The glycemic index of mixed nuts is lower.
We used Spelt, uncooked and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types in this article.
Infographic
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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 more IronIron | +70.1% |
| Contains more ManganeseManganese | +46.2% |
| Contains more MagnesiumMagnesium | +68.4% |
| Contains more CalciumCalcium | +333.3% |
| Contains more PotassiumPotassium | +62.9% |
| Contains more CopperCopper | +77.5% |
| Contains more PhosphorusPhosphorus | +13.7% |
| Contains less SodiumSodium | -37.5% |
| Contains more SeleniumSelenium | +189.7% |
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 B1Vitamin B1 | +92.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +889.9% |
| Contains more Vitamin B2Vitamin B2 | +73.5% |
| Contains more Vitamin B3Vitamin B3 | +12.7% |
| Contains more Vitamin B6Vitamin B6 | +53% |
| Contains more Vitamin KVitamin K | +58.3% |
| Contains more FolateFolate | +84.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
| Contains more CarbsCarbs | +233.4% |
| Contains more WaterWater | +429.8% |
| Contains more ProteinProtein | +37.5% |
| Contains more FatsFats | +2120.2% |
| Contains more OtherOther | +60.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
Saturated fat:
Sat. Fat
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
| Contains less Sat. FatSaturated fat | -95.3% |
| Contains more Mono. FatMonounsaturated fat | +6301.8% |
| Contains more Poly. FatPolyunsaturated fat | +1061.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
4.2 g
Sucrose:
4.15 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +1183.8% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +603.4% |
~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.
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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 Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 1.258g | 14.612g | 89% |
| Fats | 2.43g | 53.95g | 79% |
| Monounsaturated fat | 0.445g | 28.488g | 70% |
| Vitamin E | 0.79mg | 7.82mg | 47% |
| Copper | 0.511mg | 0.907mg | 44% |
| Manganese | 2.983mg | 2.04mg | 41% |
| Selenium | 11.7µg | 33.9µg | 40% |
| Saturated fat | 0.406g | 8.711g | 38% |
| Iron | 4.44mg | 2.61mg | 23% |
| Magnesium | 136mg | 229mg | 22% |
| Starch | 53.92g | 4.2g | 20% |
| Carbs | 70.19g | 21.05g | 16% |
| Vitamin B1 | 0.364mg | 0.189mg | 15% |
| Fiber | 10.7g | 7g | 15% |
| Calories | 338kcal | 607kcal | 13% |
| Protein | 14.57g | 20.04g | 11% |
| Folate | 45µg | 83µg | 10% |
| Choline | 52mg | 9% | |
| Calcium | 27mg | 117mg | 9% |
| Vitamin B6 | 0.23mg | 0.352mg | 9% |
| Phosphorus | 401mg | 456mg | 8% |
| Potassium | 388mg | 632mg | 7% |
| Vitamin B2 | 0.113mg | 0.196mg | 6% |
| Vitamin B3 | 6.843mg | 7.709mg | 5% |
| Vitamin K | 3.6µg | 5.7µg | 2% |
| Vitamin B5 | 1.068mg | 1.14mg | 1% |
| Zinc | 3.28mg | 3.36mg | 1% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 59.49g | 14.05g | N/A |
| Sugar | 6.82g | 4.15g | N/A |
| Sodium | 8mg | 5mg | 0% |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.132mg | 0.22mg | 0% |
| Threonine | 0.443mg | 0.703mg | 0% |
| Isoleucine | 0.552mg | 0.826mg | 0% |
| Leucine | 1.07mg | 1.656mg | 0% |
| Lysine | 0.409mg | 0.782mg | 0% |
| Methionine | 0.258mg | 0.283mg | 0% |
| Phenylalanine | 0.737mg | 1.182mg | 0% |
| Valine | 0.681mg | 1.001mg | 0% |
| Histidine | 0.36mg | 0.572mg | 0% |
| Fructose | 0.24g | 0g | 0% |
| Omega-3 - EPA | 0.005g | N/A | |
| Omega-3 - ALA | 0.065g | 0.082g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.013g | N/A |
| Omega-6 - Linoleic acid | 14.455g | N/A |
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%
50%
Minerals Daily Need Coverage Score
119%
139%
Comparison summary
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 8.305g)
Which food is cheaper?
Spelt is cheaper (difference - $3)
Which food is lower in Sugar?
Mixed nuts is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Mixed nuts contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Mixed nuts is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)