Spelt vs. Macadamia — In-Depth Nutrition Comparison
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Differences between spelt and macadamia
- Spelt is higher in phosphorus, vitamin B3, zinc, selenium, iron, and folate; however, macadamia is richer in vitamin B1, manganese, and copper.
- Macadamia's daily need coverage for vitamin B1 is 69% higher.
- Spelt has 4 times more folate than macadamia. While spelt has 45µg of folate, macadamia has only 11µg.
- Spelt has less saturated fat.
- Macadamia has a lower glycemic index (10) than spelt (63).
The food types used in this comparison are Spelt, uncooked and Nuts, macadamia nuts, raw.
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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 | +20.3% |
| Contains more ZincZinc | +152.3% |
| Contains more PhosphorusPhosphorus | +113.3% |
| Contains more SeleniumSelenium | +225% |
| Contains more CalciumCalcium | +214.8% |
| Contains more CopperCopper | +47.9% |
| Contains less SodiumSodium | -37.5% |
| Contains more ManganeseManganese | +38.5% |
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 EVitamin E | +46.3% |
| Contains more Vitamin B3Vitamin B3 | +176.7% |
| Contains more Vitamin B5Vitamin B5 | +40.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +309.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +228.3% |
| Contains more Vitamin B2Vitamin B2 | +43.4% |
| Contains more Vitamin B6Vitamin B6 | +19.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 0.445g | 58.877g | 146% |
| Fats | 2.43g | 75.77g | 113% |
| Vitamin B1 | 0.364mg | 1.195mg | 69% |
| Saturated fat | 0.406g | 12.061g | 53% |
| Manganese | 2.983mg | 4.131mg | 50% |
| Phosphorus | 401mg | 188mg | 30% |
| Copper | 0.511mg | 0.756mg | 27% |
| Vitamin B3 | 6.843mg | 2.473mg | 27% |
| Starch | 53.92g | 1.05g | 22% |
| Calories | 338kcal | 718kcal | 19% |
| Carbs | 70.19g | 13.82g | 19% |
| Zinc | 3.28mg | 1.3mg | 18% |
| Selenium | 11.7µg | 3.6µg | 15% |
| Protein | 14.57g | 7.91g | 13% |
| Iron | 4.44mg | 3.69mg | 9% |
| Folate | 45µg | 11µg | 9% |
| Fiber | 10.7g | 8.6g | 8% |
| Calcium | 27mg | 85mg | 6% |
| Vitamin B5 | 1.068mg | 0.758mg | 6% |
| Vitamin B2 | 0.113mg | 0.162mg | 4% |
| Vitamin B6 | 0.23mg | 0.275mg | 3% |
| Vitamin K | 3.6µg | 3% | |
| Vitamin E | 0.79mg | 0.54mg | 2% |
| Polyunsaturated fat | 1.258g | 1.502g | 2% |
| Vitamin C | 0mg | 1.2mg | 1% |
| Magnesium | 136mg | 130mg | 1% |
| Potassium | 388mg | 368mg | 1% |
| Net carbs | 59.49g | 5.22g | N/A |
| Sugar | 6.82g | 4.57g | N/A |
| Sodium | 8mg | 5mg | 0% |
| Tryptophan | 0.132mg | 0.067mg | 0% |
| Threonine | 0.443mg | 0.37mg | 0% |
| Isoleucine | 0.552mg | 0.314mg | 0% |
| Leucine | 1.07mg | 0.602mg | 0% |
| Lysine | 0.409mg | 0.018mg | 0% |
| Methionine | 0.258mg | 0.023mg | 0% |
| Phenylalanine | 0.737mg | 0.665mg | 0% |
| Valine | 0.681mg | 0.363mg | 0% |
| Histidine | 0.36mg | 0.195mg | 0% |
| Fructose | 0.24g | 0.07g | 0% |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +84.2% |
| Contains more CarbsCarbs | +407.9% |
| Contains more WaterWater | +710.3% |
| Contains more OtherOther | +57% |
| Contains more FatsFats | +3018.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.6% |
| Contains more Mono. FatMonounsaturated fat | +13130.8% |
| Contains more Poly. FatPolyunsaturated fat | +19.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +5035.2% |
| Contains more GlucoseGlucose | +1100% |
| Contains more FructoseFructose | +242.9% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +650.8% |
~equal in
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~equal in
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