Spelt vs. Brazil nut — In-Depth Nutrition Comparison
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How are spelt and brazil nut different?
- Spelt is richer in manganese, vitamin B3, and iron, while brazil nut is higher in selenium, copper, magnesium, phosphorus, vitamin E, and vitamin B1.
- Brazil nut covers your daily need for selenium, 3464% more than spelt.
- Spelt contains 23 times more vitamin B3 than brazil nut. Spelt contains 6.843mg of vitamin B3, while brazil nut contains 0.295mg.
- Spelt is lower in saturated fat.
- Spelt has a higher glycemic index (63) than brazil nut (10).
Spelt, uncooked and Nuts, brazilnuts, dried, unblanched types were used 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 | +82.7% |
| Contains more ManganeseManganese | +143.9% |
| Contains more MagnesiumMagnesium | +176.5% |
| Contains more CalciumCalcium | +492.6% |
| Contains more PotassiumPotassium | +69.8% |
| Contains more CopperCopper | +241.1% |
| Contains more ZincZinc | +23.8% |
| Contains more PhosphorusPhosphorus | +80.8% |
| Contains less SodiumSodium | -62.5% |
| Contains more SeleniumSelenium | +16284.6% |
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 | +222.9% |
| Contains more Vitamin B3Vitamin B3 | +2219.7% |
| Contains more Vitamin B5Vitamin B5 | +480.4% |
| Contains more Vitamin B6Vitamin B6 | +127.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +104.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +615.2% |
| Contains more Vitamin B1Vitamin B1 | +69.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 11.7µg | 1917µg | 3464% |
| Polyunsaturated fat | 1.258g | 24.399g | 154% |
| Copper | 0.511mg | 1.743mg | 137% |
| Fats | 2.43g | 67.1g | 99% |
| Manganese | 2.983mg | 1.223mg | 77% |
| Saturated fat | 0.406g | 16.134g | 71% |
| Monounsaturated fat | 0.445g | 23.879g | 59% |
| Magnesium | 136mg | 376mg | 57% |
| Phosphorus | 401mg | 725mg | 46% |
| Vitamin B3 | 6.843mg | 0.295mg | 41% |
| Vitamin E | 0.79mg | 5.65mg | 32% |
| Iron | 4.44mg | 2.43mg | 25% |
| Starch | 53.92g | 0.25g | 22% |
| Vitamin B1 | 0.364mg | 0.617mg | 21% |
| Carbs | 70.19g | 11.74g | 19% |
| Vitamin B5 | 1.068mg | 0.184mg | 18% |
| Calories | 338kcal | 659kcal | 16% |
| Fiber | 10.7g | 7.5g | 13% |
| Calcium | 27mg | 160mg | 13% |
| Vitamin B6 | 0.23mg | 0.101mg | 10% |
| Potassium | 388mg | 659mg | 8% |
| Zinc | 3.28mg | 4.06mg | 7% |
| Vitamin B2 | 0.113mg | 0.035mg | 6% |
| Folate | 45µg | 22µg | 6% |
| Choline | 28.8mg | 5% | |
| Vitamin K | 3.6µg | 0µg | 3% |
| Vitamin C | 0mg | 0.7mg | 1% |
| Protein | 14.57g | 14.32g | 1% |
| Net carbs | 59.49g | 4.24g | N/A |
| Sugar | 6.82g | 2.33g | N/A |
| Sodium | 8mg | 3mg | 0% |
| Tryptophan | 0.132mg | 0.135mg | 0% |
| Threonine | 0.443mg | 0.365mg | 0% |
| Isoleucine | 0.552mg | 0.518mg | 0% |
| Leucine | 1.07mg | 1.19mg | 0% |
| Lysine | 0.409mg | 0.49mg | 0% |
| Methionine | 0.258mg | 1.124mg | 0% |
| Phenylalanine | 0.737mg | 0.639mg | 0% |
| Valine | 0.681mg | 0.76mg | 0% |
| Histidine | 0.36mg | 0.409mg | 0% |
| Fructose | 0.24g | 0g | 0% |
| Omega-3 - ALA | 0.065g | 0.018g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.018g | N/A |
| Omega-6 - Linoleic acid | 23.859g | N/A |
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:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
| Contains more CarbsCarbs | +497.9% |
| Contains more WaterWater | +222.2% |
| Contains more FatsFats | +2661.3% |
| Contains more OtherOther | +91.1% |
~equal in
Protein
~14.32g
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
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
| Contains less Sat. FatSaturated fat | -97.5% |
| Contains more Mono. FatMonounsaturated fat | +5266.1% |
| Contains more Poly. FatPolyunsaturated fat | +1839.5% |
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:
0.25 g
Sucrose:
2.33 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +21468% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +294.9% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g