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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

Walnut vs Spelt 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.
Walnut
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Spelt
3
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%
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%
~equal in Zinc ~3.28mg

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.
Walnut
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Spelt
4
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%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.364mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Spelt
3
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
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
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
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
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
Walnut
1
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
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.
Walnut Spelt
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Walnut Spelt 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?

ok
ok
is better in case of low diet
Walnut Spelt
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%
Walnut
32%
Spelt
Minerals Daily Need Coverage Score
152%
Walnut
119%
Spelt

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 4.21g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 63)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 5.72g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $5)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.