Walnut vs. Spelt — In-Depth Nutrition Comparison
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A recap on differences between walnut and spelt
- Walnut has more copper, vitamin B6, manganese, and folate; however, spelt is higher in vitamin B3, iron, fiber, selenium, and vitamin B5.
- Walnut covers your daily copper needs 119% more than spelt.
- Spelt contains 15 times less saturated fat than walnut. Walnut contains 6.126g of saturated fat, while spelt contains 0.406g.
- The glycemic index of spelt is higher.
Food varieties used in this article are Nuts, walnuts, english and Spelt, uncooked.
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 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% |
| Contains more IronIron | +52.6% |
| Contains more PhosphorusPhosphorus | +15.9% |
| Contains more SeleniumSelenium | +138.8% |
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 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% |
| Contains more CholineCholine | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +2583.5% |
| Contains more CarbsCarbs | +412% |
| Contains more WaterWater | +170.8% |
~equal in
Protein
~14.57g
~equal in
Other
~1.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1907.4% |
| Contains more Poly. FatPolyunsaturated fat | +3649.9% |
| Contains less Sat. FatSaturated fat | -93.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +311.9% |
| Contains more StarchStarch | +89766.7% |
| Contains more GlucoseGlucose | +950% |
| Contains more FructoseFructose | +166.7% |
| Contains more MaltoseMaltose | +∞% |
~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 Glycemic Index |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 47.174g | 1.258g | 306% |
| Copper | 1.586mg | 0.511mg | 119% |
| Fats | 65.21g | 2.43g | 97% |
| Vitamin B3 | 1.125mg | 6.843mg | 36% |
| Saturated fat | 6.126g | 0.406g | 26% |
| Vitamin B6 | 0.537mg | 0.23mg | 24% |
| Starch | 0.06g | 53.92g | 22% |
| Monounsaturated fat | 8.933g | 0.445g | 21% |
| Carbs | 13.71g | 70.19g | 19% |
| Manganese | 3.414mg | 2.983mg | 19% |
| Iron | 2.91mg | 4.44mg | 19% |
| Calories | 654kcal | 338kcal | 16% |
| Fiber | 6.7g | 10.7g | 16% |
| Folate | 98µg | 45µg | 13% |
| Selenium | 4.9µg | 11.7µg | 12% |
| Vitamin B5 | 0.57mg | 1.068mg | 10% |
| Phosphorus | 346mg | 401mg | 8% |
| Calcium | 98mg | 27mg | 7% |
| Choline | 39.2mg | 7% | |
| Magnesium | 158mg | 136mg | 5% |
| Vitamin B2 | 0.15mg | 0.113mg | 3% |
| Vitamin B1 | 0.341mg | 0.364mg | 2% |
| Zinc | 3.09mg | 3.28mg | 2% |
| Potassium | 441mg | 388mg | 2% |
| Protein | 15.23g | 14.57g | 1% |
| Vitamin E | 0.7mg | 0.79mg | 1% |
| Vitamin K | 2.7µg | 3.6µg | 1% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Net carbs | 7.01g | 59.49g | N/A |
| Sugar | 2.61g | 6.82g | N/A |
| Sodium | 2mg | 8mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.17mg | 0.132mg | 0% |
| Threonine | 0.596mg | 0.443mg | 0% |
| Isoleucine | 0.625mg | 0.552mg | 0% |
| Leucine | 1.17mg | 1.07mg | 0% |
| Lysine | 0.424mg | 0.409mg | 0% |
| Methionine | 0.236mg | 0.258mg | 0% |
| Phenylalanine | 0.711mg | 0.737mg | 0% |
| Valine | 0.753mg | 0.681mg | 0% |
| Histidine | 0.391mg | 0.36mg | 0% |
| Fructose | 0.09g | 0.24g | 0% |
| Omega-3 - ALA | 0.065g | 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%
32%
Minerals Daily Need Coverage Score
152%
119%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 4.21g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 63)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 5.72g)
Which food is cheaper?
Spelt is cheaper (difference - $5)
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.
Which food is richer in vitamins?
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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.