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  6. Spelt vs. Almonds

Spelt vs. Almonds — In-Depth Nutrition Comparison

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Differences between spelt and almonds

  • Spelt is higher in manganese, vitamin B3, selenium, and vitamin B1; however, almonds are richer in vitamin E, vitamin B2, copper, magnesium, and calcium.
  • Almonds' daily need coverage for vitamin E is 166% higher.
  • Spelt has 3 times more selenium than almonds. While spelt has 11.7µg of selenium, almonds have only 4.1µg.
  • Spelt has less saturated fat.
  • Almonds have a lower glycemic index (0) than spelt (63).

The food types used in this comparison are Spelt, uncooked and Nuts, almonds.

Infographic

Spelt vs Almonds 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.
Spelt
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more IronIron +19.7%
Contains more ManganeseManganese +36.9%
Contains more SeleniumSelenium +185.4%
Contains more MagnesiumMagnesium +98.5%
Contains more CalciumCalcium +896.3%
Contains more PotassiumPotassium +88.9%
Contains more CopperCopper +101.8%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -87.5%
~equal in Zinc ~3.12mg

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
Spelt
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Contains more Vitamin B1Vitamin B1 +77.6%
Contains more Vitamin B3Vitamin B3 +89.1%
Contains more Vitamin B5Vitamin B5 +126.8%
Contains more Vitamin B6Vitamin B6 +67.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +3144.3%
Contains more Vitamin B2Vitamin B2 +907.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~44µg

All nutrients comparison - raw data values

Nutrient Spelt Almonds DV% diff.
Vitamin E 0.79mg 25.63mg 166%
Vitamin B2 0.113mg 1.138mg 79%
Monounsaturated fat 0.445g 31.551g 78%
Polyunsaturated fat 1.258g 12.329g 74%
Fats 2.43g 49.93g 73%
Copper 0.511mg 1.031mg 58%
Manganese 2.983mg 2.179mg 35%
Magnesium 136mg 270mg 32%
Calcium 27mg 269mg 24%
Starch 53.92g 0.72g 22%
Vitamin B3 6.843mg 3.618mg 20%
Carbs 70.19g 21.55g 16%
Saturated fat 0.406g 3.802g 15%
Selenium 11.7µg 4.1µg 14%
Protein 14.57g 21.15g 13%
Vitamin B1 0.364mg 0.205mg 13%
Calories 338kcal 579kcal 12%
Vitamin B5 1.068mg 0.471mg 12%
Phosphorus 401mg 481mg 11%
Potassium 388mg 733mg 10%
Iron 4.44mg 3.71mg 9%
Choline 52.1mg 9%
Fiber 10.7g 12.5g 7%
Vitamin B6 0.23mg 0.137mg 7%
Vitamin K 3.6µg 0µg 3%
Zinc 3.28mg 3.12mg 1%
Protein per 100 calories 4.3g 3.7g N/A
Calories per 10 g protein 232kcal 274kcal N/A
Weight per 100 calories 30g 17g N/A
Unsaturated / Saturated Fat ratio 4.2 12 N/A
Net carbs 59.49g 9.05g N/A
Sugar 6.82g 4.35g N/A
Sodium 8mg 1mg 0%
Folate 45µg 44µg 0%
Trans fat 0.015g N/A
Tryptophan 0.132mg 0.211mg 0%
Threonine 0.443mg 0.601mg 0%
Isoleucine 0.552mg 0.751mg 0%
Leucine 1.07mg 1.473mg 0%
Lysine 0.409mg 0.568mg 0%
Methionine 0.258mg 0.157mg 0%
Phenylalanine 0.737mg 1.132mg 0%
Valine 0.681mg 0.855mg 0%
Histidine 0.36mg 0.539mg 0%
Fructose 0.24g 0.11g 0%
Omega-3 - ALA 0.065g 0.003g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
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
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more CarbsCarbs +225.7%
Contains more WaterWater +149.9%
Contains more ProteinProtein +45.2%
Contains more FatsFats +1954.7%
Contains more OtherOther +65.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
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
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -89.3%
Contains more Mono. FatMonounsaturated fat +6990.1%
Contains more Poly. FatPolyunsaturated fat +880%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
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
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more StarchStarch +7388.9%
Contains more GlucoseGlucose +394.1%
Contains more FructoseFructose +118.2%
Contains more MaltoseMaltose +12775%
Contains more SucroseSucrose +569.5%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.