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Spelt vs. Pistachio — In-Depth Nutrition Comparison

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Differences between Spelt and Pistachio

  • Spelt is higher in Manganese, Vitamin B3, and Vitamin B5, however, Pistachio is richer in Vitamin B6, Copper, Vitamin B1, Potassium, Vitamin E, and Phosphorus.
  • Pistachio's daily need coverage for Vitamin B6 is 113% higher.
  • Spelt has 5 times more Vitamin B3 than Pistachio. While Spelt has 6.843mg of Vitamin B3, Pistachio has only 1.3mg.
  • Spelt has less Saturated Fat.

The food types used in this comparison are Spelt, uncooked and Nuts, pistachio nuts, raw.

Infographic

Spelt vs Pistachio 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
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more MagnesiumMagnesium +12.4%
Contains more IronIron +13.3%
Contains more ZincZinc +49.1%
Contains more ManganeseManganese +148.6%
Contains more SeleniumSelenium +67.1%
Contains more CalciumCalcium +288.9%
Contains more PotassiumPotassium +164.2%
Contains more CopperCopper +154.4%
Contains more PhosphorusPhosphorus +22.2%
Contains less SodiumSodium -87.5%

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.
Spelt
3
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%
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 19% 31% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin B3Vitamin B3 +426.4%
Contains more Vitamin B5Vitamin B5 +105.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5060%
Contains more Vitamin EVitamin E +262%
Contains more Vitamin B1Vitamin B1 +139%
Contains more Vitamin B2Vitamin B2 +41.6%
Contains more Vitamin B6Vitamin B6 +639.1%
Contains more FolateFolate +13.3%
~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
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more CarbsCarbs +158.3%
Contains more WaterWater +152.2%
Contains more ProteinProtein +38.4%
Contains more FatsFats +1765%
Contains more OtherOther +66.5%

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
14% 53% 33%
Saturated Fat: Sat. Fat 5.907 g
Monounsaturated Fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated Fat -93.1%
Contains more Mono. FatMonounsaturated Fat +5126.3%
Contains more Poly. FatPolyunsaturated fat +1043.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
3
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
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more StarchStarch +3128.7%
Contains more GlucoseGlucose +162.5%
Contains more MaltoseMaltose +2929.4%
Contains more SucroseSucrose +1064.4%
~equal in Fructose ~0.24g
~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 Pistachio
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spelt Pistachio Opinion
Calories 338kcal 560kcal Pistachio
Protein 14.57g 20.16g Pistachio
Fats 2.43g 45.32g Pistachio
Vitamin C 0mg 5.6mg Pistachio
Net carbs 59.49g 16.57g Spelt
Carbs 70.19g 27.17g Spelt
Magnesium 136mg 121mg Spelt
Calcium 27mg 105mg Pistachio
Potassium 388mg 1025mg Pistachio
Iron 4.44mg 3.92mg Spelt
Sugar 6.82g 7.66g Spelt
Fiber 10.7g 10.6g Spelt
Copper 0.511mg 1.3mg Pistachio
Zinc 3.28mg 2.2mg Spelt
Starch 53.92g 1.67g Spelt
Phosphorus 401mg 490mg Pistachio
Sodium 8mg 1mg Pistachio
Vitamin A 10IU 516IU Pistachio
Vitamin A 0µg 26µg Pistachio
Vitamin E 0.79mg 2.86mg Pistachio
Manganese 2.983mg 1.2mg Spelt
Selenium 11.7µg 7µg Spelt
Vitamin B1 0.364mg 0.87mg Pistachio
Vitamin B2 0.113mg 0.16mg Pistachio
Vitamin B3 6.843mg 1.3mg Spelt
Vitamin B5 1.068mg 0.52mg Spelt
Vitamin B6 0.23mg 1.7mg Pistachio
Vitamin K 3.6µg Spelt
Folate 45µg 51µg Pistachio
Saturated Fat 0.406g 5.907g Spelt
Monounsaturated Fat 0.445g 23.257g Pistachio
Polyunsaturated fat 1.258g 14.38g Pistachio
Tryptophan 0.132mg 0.251mg Pistachio
Threonine 0.443mg 0.684mg Pistachio
Isoleucine 0.552mg 0.917mg Pistachio
Leucine 1.07mg 1.604mg Pistachio
Lysine 0.409mg 1.138mg Pistachio
Methionine 0.258mg 0.36mg Pistachio
Phenylalanine 0.737mg 1.092mg Pistachio
Valine 0.681mg 1.249mg Pistachio
Histidine 0.36mg 0.512mg Pistachio
Fructose 0.24g 0.24g
Omega-3 - ALA 0.065g Spelt
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Pistachio
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
65%
Pistachio
Minerals Daily Need Coverage Score
119%
Spelt
125%
Pistachio

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.84g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 5.501g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.6)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.