Spelt vs. Pistachio — In-Depth Nutrition Comparison
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Differences between spelt and pistachios
- Spelt is higher in manganese, vitamin B3, and vitamin B5; however, pistachios are richer in vitamin B6, copper, vitamin B1, potassium, vitamin E, and phosphorus.
- Pistachios' daily need coverage for vitamin B6 is 113% higher.
- Spelt has 5 times more vitamin B3 than pistachios. While spelt has 6.843mg of vitamin B3, pistachios have only 1.3mg.
- Spelt has less saturated fat.
- Pistachios have a lower glycemic index (28) than spelt (63).
The food types used in this comparison are Spelt, uncooked and Nuts, pistachio 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 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.
| 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 | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.23mg | 1.7mg | 113% |
| Copper | 0.511mg | 1.3mg | 88% |
| Polyunsaturated fat | 1.258g | 14.38g | 87% |
| Manganese | 2.983mg | 1.2mg | 78% |
| Fats | 2.43g | 45.32g | 66% |
| Monounsaturated fat | 0.445g | 23.257g | 57% |
| Vitamin B1 | 0.364mg | 0.87mg | 42% |
| Vitamin B3 | 6.843mg | 1.3mg | 35% |
| Saturated fat | 0.406g | 5.907g | 25% |
| Starch | 53.92g | 1.67g | 22% |
| Potassium | 388mg | 1025mg | 19% |
| Vitamin E | 0.79mg | 2.86mg | 14% |
| Carbs | 70.19g | 27.17g | 14% |
| Phosphorus | 401mg | 490mg | 13% |
| Vitamin B5 | 1.068mg | 0.52mg | 11% |
| Protein | 14.57g | 20.16g | 11% |
| Calories | 338kcal | 560kcal | 11% |
| Zinc | 3.28mg | 2.2mg | 10% |
| Selenium | 11.7µg | 7µg | 9% |
| Calcium | 27mg | 105mg | 8% |
| Iron | 4.44mg | 3.92mg | 7% |
| Vitamin C | 0mg | 5.6mg | 6% |
| Magnesium | 136mg | 121mg | 4% |
| Vitamin B2 | 0.113mg | 0.16mg | 4% |
| Vitamin K | 3.6µg | 3% | |
| Vitamin A | 0µg | 26µg | 3% |
| Folate | 45µg | 51µg | 2% |
| Net carbs | 59.49g | 16.57g | N/A |
| Sugar | 6.82g | 7.66g | N/A |
| Fiber | 10.7g | 10.6g | 0% |
| Sodium | 8mg | 1mg | 0% |
| Tryptophan | 0.132mg | 0.251mg | 0% |
| Threonine | 0.443mg | 0.684mg | 0% |
| Isoleucine | 0.552mg | 0.917mg | 0% |
| Leucine | 1.07mg | 1.604mg | 0% |
| Lysine | 0.409mg | 1.138mg | 0% |
| Methionine | 0.258mg | 0.36mg | 0% |
| Phenylalanine | 0.737mg | 1.092mg | 0% |
| Valine | 0.681mg | 1.249mg | 0% |
| Histidine | 0.36mg | 0.512mg | 0% |
| Fructose | 0.24g | 0.24g | 0% |
| Omega-3 - ALA | 0.065g | N/A | |
| Omega-6 - Linoleic acid | 14.091g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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