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

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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.

Spelt

Pistachio

Contains more Iron +13.3%

Contains more Magnesium +12.4%

Contains more Zinc +49.1%

Contains more Manganese +148.6%

Contains more Selenium +67.1%

Contains more Calcium +288.9%

Contains more Phosphorus +22.2%

Contains more Potassium +164.2%

Contains less Sodium -87.5%

Contains more Copper +154.4%

Spelt

Pistachio

Contains more Iron +13.3%

Contains more Magnesium +12.4%

Contains more Zinc +49.1%

Contains more Manganese +148.6%

Contains more Selenium +67.1%

Contains more Calcium +288.9%

Contains more Phosphorus +22.2%

Contains more Potassium +164.2%

Contains less Sodium -87.5%

Contains more Copper +154.4%

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

Pistachio

Contains more Vitamin B3 +426.4%

Contains more Vitamin B5 +105.4%

Contains more Vitamin A +5060%

Contains more Vitamin E +262%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +139%

Contains more Vitamin B2 +41.6%

Contains more Vitamin B6 +639.1%

Contains more Folate +13.3%

Spelt

Pistachio

Contains more Vitamin B3 +426.4%

Contains more Vitamin B5 +105.4%

Contains more Vitamin A +5060%

Contains more Vitamin E +262%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +139%

Contains more Vitamin B2 +41.6%

Contains more Vitamin B6 +639.1%

Contains more Folate +13.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Spelt

Pistachio

Contains more Carbs +158.3%

Contains more Water +152.2%

Contains more Protein +38.4%

Contains more Fats +1765%

Contains more Other +66.5%

Spelt

Protein: 14.57 g

Fats: 2.43 g

Carbs: 70.19 g

Water: 11.02 g

Other: 1.79 g

Pistachio

Protein: 20.16 g

Fats: 45.32 g

Carbs: 27.17 g

Water: 4.37 g

Other: 2.98 g

Contains more Carbs +158.3%

Contains more Water +152.2%

Contains more Protein +38.4%

Contains more Fats +1765%

Contains more Other +66.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Spelt

Pistachio

Contains less Saturated Fat -93.1%

Contains more Monounsaturated Fat +5126.3%

Contains more Polyunsaturated fat +1043.1%

Spelt

Saturated Fat: 0.406 g

Monounsaturated Fat: 0.445 g

Polyunsaturated fat: 1.258 g

Pistachio

Saturated Fat: 5.907 g

Monounsaturated Fat: 23.257 g

Polyunsaturated fat: 14.38 g

Contains less Saturated Fat -93.1%

Contains more Monounsaturated Fat +5126.3%

Contains more Polyunsaturated fat +1043.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Spelt

Pistachio

Contains more Starch +3128.7%

Contains more Glucose +162.5%

Contains more Maltose +2929.4%

Contains more Sucrose +1064.4%

Equal in Fructose - 0.24

Spelt

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

Pistachio

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 Starch +3128.7%

Contains more Glucose +162.5%

Contains more Maltose +2929.4%

Contains more Sucrose +1064.4%

Equal in Fructose - 0.24

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Saturated Fat
Lower in price
Lower in Sodium
Lower in Glycemic Index
Rich in vitamins
Lower in Cholesterol	Equal
Rich in minerals	Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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

35%

71%

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?

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.

Spelt vs. Pistachio — In-Depth Nutrition Comparison

Differences between Spelt and Pistachio

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References