Spelt vs. Peanut butter — In-Depth Nutrition Comparison
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How are spelt and peanut butter different?
- Spelt is richer in manganese, iron, fiber, vitamin B1, and selenium, while peanut butter is higher in vitamin E, vitamin B3, vitamin B6, and folate.
- Spelt covers your daily need for manganese, 57% more than peanut butter.
- Spelt contains 3 times more selenium than peanut butter. Spelt contains 11.7µg of selenium, while peanut butter contains 4.1µg.
- Spelt is lower in saturated fat.
- Spelt has a higher glycemic index (63) than peanut butter (14).
Spelt, uncooked and Peanut butter, smooth style, without salt types were used in this article.
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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 IronIron | +155.2% |
| Contains more CopperCopper | +21.1% |
| Contains more ZincZinc | +30.7% |
| Contains more PhosphorusPhosphorus | +19.7% |
| Contains less SodiumSodium | -52.9% |
| Contains more ManganeseManganese | +79.2% |
| Contains more SeleniumSelenium | +185.4% |
| Contains more MagnesiumMagnesium | +23.5% |
| Contains more CalciumCalcium | +81.5% |
| Contains more PotassiumPotassium | +43.8% |
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 B1Vitamin B1 | +142.7% |
| Contains more Vitamin KVitamin K | +1100% |
| Contains more Vitamin EVitamin E | +1051.9% |
| Contains more Vitamin B2Vitamin B2 | +69.9% |
| Contains more Vitamin B3Vitamin B3 | +91.6% |
| Contains more Vitamin B6Vitamin B6 | +91.7% |
| Contains more FolateFolate | +93.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
| Contains more CarbsCarbs | +214.6% |
| Contains more WaterWater | +795.9% |
| Contains more ProteinProtein | +52.4% |
| Contains more FatsFats | +2013.6% |
| Contains more OtherOther | +61.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
| Contains less Sat. FatSaturated fat | -96.1% |
| Contains more Mono. FatMonounsaturated fat | +5729.4% |
| Contains more Poly. FatPolyunsaturated fat | +896.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
3.56 g
Sucrose:
10.25 g
Glucose:
0.13 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +1414.6% |
| Contains more GlucoseGlucose | +546.2% |
| Contains more FructoseFructose | +100% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +1637.3% |
~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 Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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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 | |
|
DV% diff. |
| Fats | 2.43g | 51.36g | 75% |
| Polyunsaturated fat | 1.258g | 12.535g | 75% |
| Monounsaturated fat | 0.445g | 25.941g | 64% |
| Manganese | 2.983mg | 1.665mg | 57% |
| Vitamin E | 0.79mg | 9.1mg | 55% |
| Saturated fat | 0.406g | 10.325g | 45% |
| Vitamin B3 | 6.843mg | 13.112mg | 39% |
| Iron | 4.44mg | 1.74mg | 34% |
| Fiber | 10.7g | 5g | 23% |
| Starch | 53.92g | 3.56g | 21% |
| Vitamin B1 | 0.364mg | 0.15mg | 18% |
| Vitamin B6 | 0.23mg | 0.441mg | 16% |
| Carbs | 70.19g | 22.31g | 16% |
| Protein | 14.57g | 22.21g | 15% |
| Selenium | 11.7µg | 4.1µg | 14% |
| Calories | 338kcal | 598kcal | 13% |
| Folate | 45µg | 87µg | 11% |
| Choline | 63mg | 11% | |
| Copper | 0.511mg | 0.422mg | 10% |
| Phosphorus | 401mg | 335mg | 9% |
| Magnesium | 136mg | 168mg | 8% |
| Zinc | 3.28mg | 2.51mg | 7% |
| Vitamin B2 | 0.113mg | 0.192mg | 6% |
| Potassium | 388mg | 558mg | 5% |
| Vitamin K | 3.6µg | 0.3µg | 3% |
| Calcium | 27mg | 49mg | 2% |
| Vitamin B5 | 1.068mg | 1.137mg | 1% |
| Net carbs | 59.49g | 17.31g | N/A |
| Sugar | 6.82g | 10.49g | N/A |
| Sodium | 8mg | 17mg | 0% |
| Trans fat | 0.075g | N/A | |
| Tryptophan | 0.132mg | 0.231mg | 0% |
| Threonine | 0.443mg | 0.525mg | 0% |
| Isoleucine | 0.552mg | 0.616mg | 0% |
| Leucine | 1.07mg | 1.546mg | 0% |
| Lysine | 0.409mg | 0.681mg | 0% |
| Methionine | 0.258mg | 0.265mg | 0% |
| Phenylalanine | 0.737mg | 1.202mg | 0% |
| Valine | 0.681mg | 0.782mg | 0% |
| Histidine | 0.36mg | 0.557mg | 0% |
| Fructose | 0.24g | 0.12g | 0% |
| Omega-3 - ALA | 0.065g | 0.027g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.01g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.008g | N/A |
| Omega-6 - Linoleic acid | 12.215g | 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%
60%
Minerals Daily Need Coverage Score
119%
84%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 3.67g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 9.919g)
Which food is cheaper?
Spelt is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Peanut butter 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.