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Spelt vs. Pecan — In-Depth Nutrition Comparison

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Important differences between spelt and pecan

  • Spelt has more vitamin B3, iron, phosphorus, selenium, and folate; however, pecan is richer in copper, manganese, vitamin B1, and zinc.
  • Pecan's daily need coverage for copper is 77% more.
  • Spelt contains 6 times more vitamin B3 than pecan. Spelt contains 6.843mg of vitamin B3, while pecan contains 1.167mg.
  • Spelt contains less saturated fat.
  • Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of pecan is 10.

The food varieties used in the comparison are Spelt, uncooked and Nuts, pecans.

Infographic

Spelt vs Pecan infographic
Infographic link

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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Pecan
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Contains more MagnesiumMagnesium +12.4%
Contains more IronIron +75.5%
Contains more PhosphorusPhosphorus +44.8%
Contains more SeleniumSelenium +207.9%
Contains more CalciumCalcium +159.3%
Contains more CopperCopper +134.8%
Contains more ZincZinc +38.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +50.9%
~equal in Potassium ~410mg

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
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Pecan
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Contains more Vitamin B3Vitamin B3 +486.4%
Contains more Vitamin B5Vitamin B5 +23.8%
Contains more FolateFolate +104.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +77.2%
Contains more Vitamin B1Vitamin B1 +81.3%
Contains more Vitamin B2Vitamin B2 +15%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.21mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3.5µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
4
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Pecan
1
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more ProteinProtein +58.9%
Contains more CarbsCarbs +406.4%
Contains more WaterWater +213.1%
Contains more OtherOther +20.9%
Contains more FatsFats +2861.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
Contains less Sat. FatSaturated fat -93.4%
Contains more Mono. FatMonounsaturated fat +9068.8%
Contains more Poly. FatPolyunsaturated fat +1618.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
4
89% 8%
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
Pecan
1
10% 88%
Starch: 0.46 g
Sucrose: 3.9 g
Glucose: 0.04 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +11621.7%
Contains more GlucoseGlucose +2000%
Contains more FructoseFructose +500%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +561%
~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.
Spelt Pecan
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Pecan DV% diff.
Polyunsaturated fat 1.258g 21.614g 136%
Fats 2.43g 71.97g 107%
Monounsaturated fat 0.445g 40.801g 101%
Copper 0.511mg 1.2mg 77%
Manganese 2.983mg 4.5mg 66%
Vitamin B3 6.843mg 1.167mg 35%
Saturated fat 0.406g 6.18g 26%
Vitamin B1 0.364mg 0.66mg 25%
Iron 4.44mg 2.53mg 24%
Starch 53.92g 0.46g 22%
Carbs 70.19g 13.86g 19%
Phosphorus 401mg 277mg 18%
Calories 338kcal 691kcal 18%
Selenium 11.7µg 3.8µg 14%
Zinc 3.28mg 4.53mg 11%
Protein 14.57g 9.17g 11%
Choline 40.5mg 7%
Folate 45µg 22µg 6%
Calcium 27mg 70mg 4%
Vitamin E 0.79mg 1.4mg 4%
Vitamin B5 1.068mg 0.863mg 4%
Fiber 10.7g 9.6g 4%
Magnesium 136mg 121mg 4%
Vitamin B6 0.23mg 0.21mg 2%
Potassium 388mg 410mg 1%
Vitamin B2 0.113mg 0.13mg 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 59.49g 4.26g N/A
Sugar 6.82g 3.97g N/A
Sodium 8mg 0mg 0%
Vitamin A 0µg 3µg 0%
Vitamin K 3.6µg 3.5µg 0%
Tryptophan 0.132mg 0.093mg 0%
Threonine 0.443mg 0.306mg 0%
Isoleucine 0.552mg 0.336mg 0%
Leucine 1.07mg 0.598mg 0%
Lysine 0.409mg 0.287mg 0%
Methionine 0.258mg 0.183mg 0%
Phenylalanine 0.737mg 0.426mg 0%
Valine 0.681mg 0.411mg 0%
Histidine 0.36mg 0.262mg 0%
Fructose 0.24g 0.04g 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Pecan
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Spelt
31%
Pecan
Minerals Daily Need Coverage Score
119%
Spelt
149%
Pecan

Comparison summary

Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 5.774g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $3)
Which food is lower in Sugar?
Pecan
Pecan is lower in Sugar (difference - 2.85g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 53)
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.
Which food is richer in vitamins?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.