Spelt vs. Pistachio — In-Depth Nutrition Comparison
Compare
Differences between spelt and pistachios
- Spelt is higher in manganese, vitamin B3, and carbs; however, pistachios are richer in vitamin B6, copper, fats, vitamin B1, potassium, and vitamin E.
- 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.
Infographic
Infographic link
Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% |
| Omega-6 (Linoleic acid) | 14.091g | 83% | |
| 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% |
| Carbs | 70.19g | 27.17g | 14% |
| Vitamin E | 0.79mg | 2.86mg | 14% |
| Phosphorus | 401mg | 490mg | 13% |
| Calories | 338kcal | 560kcal | 11% |
| Protein | 14.57g | 20.16g | 11% |
| Vitamin B5 | 1.068mg | 0.52mg | 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% |
| Omega-3 (ALA) | 0.065g | 4% | |
| Vitamin A | 0µg | 26µg | 3% |
| Vitamin K | 3.6µg | 3% | |
| Folate | 45µg | 51µg | 2% |
| Protein per 100 calories | 4.3g | 3.6g | N/A |
| Calories per 10 g protein | 232kcal | 278kcal | N/A |
| Weight per 100 calories | 30g | 18g | N/A |
| Unsaturated / Saturated Fat ratio | 4.2 | 6.4 | N/A |
| 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% |
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% |
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