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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
63%
Minerals Daily Need Coverage Score
119%
125%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0.84g)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 5.501g)
Which food is cheaper?
Spelt is cheaper (difference - $2.6)
Which food contains less Sodium?
Pistachio contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Pistachio is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Pistachio is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.