Spelt vs. Walnut — In-Depth Nutrition Comparison
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A recap on differences between spelt and walnut
- Spelt has more vitamin B3, iron, fiber, selenium, and vitamin B5; however, walnut is higher in copper, vitamin B6, manganese, and folate.
- Walnut covers your daily copper needs 119% more than spelt.
- Walnut contains 6 times less vitamin B3 than spelt. Spelt contains 6.843mg of vitamin B3, while walnut contains 1.125mg.
- Spelt has less saturated fat.
- The glycemic index of spelt is higher.
Food varieties used in this article are Spelt, uncooked and Nuts, walnuts, english.
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.
| Contains more IronIron | +52.6% |
| Contains more PhosphorusPhosphorus | +15.9% |
| Contains more SeleniumSelenium | +138.8% |
| Contains more MagnesiumMagnesium | +16.2% |
| Contains more CalciumCalcium | +263% |
| Contains more PotassiumPotassium | +13.7% |
| Contains more CopperCopper | +210.4% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +14.4% |
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.
| Contains more Vitamin EVitamin E | +12.9% |
| Contains more Vitamin B3Vitamin B3 | +508.3% |
| Contains more Vitamin B5Vitamin B5 | +87.4% |
| Contains more Vitamin KVitamin K | +33.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +32.7% |
| Contains more Vitamin B6Vitamin B6 | +133.5% |
| Contains more FolateFolate | +117.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 1.258g | 47.174g | 306% |
| Copper | 0.511mg | 1.586mg | 119% |
| Fats | 2.43g | 65.21g | 97% |
| Vitamin B3 | 6.843mg | 1.125mg | 36% |
| Saturated fat | 0.406g | 6.126g | 26% |
| Vitamin B6 | 0.23mg | 0.537mg | 24% |
| Starch | 53.92g | 0.06g | 22% |
| Monounsaturated fat | 0.445g | 8.933g | 21% |
| Carbs | 70.19g | 13.71g | 19% |
| Manganese | 2.983mg | 3.414mg | 19% |
| Iron | 4.44mg | 2.91mg | 19% |
| Calories | 338kcal | 654kcal | 16% |
| Fiber | 10.7g | 6.7g | 16% |
| Folate | 45µg | 98µg | 13% |
| Selenium | 11.7µg | 4.9µg | 12% |
| Vitamin B5 | 1.068mg | 0.57mg | 10% |
| Phosphorus | 401mg | 346mg | 8% |
| Calcium | 27mg | 98mg | 7% |
| Choline | 39.2mg | 7% | |
| Magnesium | 136mg | 158mg | 5% |
| Vitamin B2 | 0.113mg | 0.15mg | 3% |
| Vitamin B1 | 0.364mg | 0.341mg | 2% |
| Zinc | 3.28mg | 3.09mg | 2% |
| Potassium | 388mg | 441mg | 2% |
| Protein | 14.57g | 15.23g | 1% |
| Vitamin E | 0.79mg | 0.7mg | 1% |
| Vitamin K | 3.6µg | 2.7µg | 1% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Net carbs | 59.49g | 7.01g | N/A |
| Sugar | 6.82g | 2.61g | N/A |
| Sodium | 8mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.132mg | 0.17mg | 0% |
| Threonine | 0.443mg | 0.596mg | 0% |
| Isoleucine | 0.552mg | 0.625mg | 0% |
| Leucine | 1.07mg | 1.17mg | 0% |
| Lysine | 0.409mg | 0.424mg | 0% |
| Methionine | 0.258mg | 0.236mg | 0% |
| Phenylalanine | 0.737mg | 0.711mg | 0% |
| Valine | 0.681mg | 0.753mg | 0% |
| Histidine | 0.36mg | 0.391mg | 0% |
| Fructose | 0.24g | 0.09g | 0% |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +412% |
| Contains more WaterWater | +170.8% |
| Contains more FatsFats | +2583.5% |
~equal in
Protein
~15.23g
~equal in
Other
~1.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.4% |
| Contains more Mono. FatMonounsaturated fat | +1907.4% |
| Contains more Poly. FatPolyunsaturated fat | +3649.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +89766.7% |
| Contains more GlucoseGlucose | +950% |
| Contains more FructoseFructose | +166.7% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +311.9% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g