Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Spelt
  5. Compare
  6. Spelt vs. Cashew

Spelt vs. Cashew — In-Depth Nutrition Comparison

Compare

What are the differences between spelt and cashew?

  • Spelt is higher in manganese, vitamin B3, and fiber, yet cashew is higher in copper, magnesium, iron, phosphorus, vitamin K, and zinc.
  • Cashew's daily need coverage for copper is 187% more.
  • Spelt has 6 times more vitamin B3 than cashew. While spelt has 6.843mg of vitamin B3, cashew has only 1.062mg.
  • The amount of saturated fat in spelt is lower.
  • The glycemic index of cashew is lower.

We used Spelt, uncooked and Nuts, cashew nuts, raw types in this article.

Infographic

Spelt vs Cashew 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
Spelt
2
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%
Cashew
Cashew
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +80.2%
Contains more MagnesiumMagnesium +114.7%
Contains more CalciumCalcium +37%
Contains more PotassiumPotassium +70.1%
Contains more IronIron +50.5%
Contains more CopperCopper +329.5%
Contains more ZincZinc +76.2%
Contains more PhosphorusPhosphorus +47.9%
Contains more SeleniumSelenium +70.1%

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
4
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%
Cashew
Cashew
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 1.7% 0% 0% 18% 106% 13% 20% 52% 96% 0% 85% 19%
Contains more Vitamin B2Vitamin B2 +94.8%
Contains more Vitamin B3Vitamin B3 +544.4%
Contains more Vitamin B5Vitamin B5 +23.6%
Contains more FolateFolate +80%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +13.9%
Contains more Vitamin B1Vitamin B1 +16.2%
Contains more Vitamin B6Vitamin B6 +81.3%
Contains more Vitamin KVitamin K +847.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Cashew DV% diff.
Copper 0.511mg 2.195mg 187%
Fats 2.43g 43.85g 64%
Manganese 2.983mg 1.655mg 58%
Monounsaturated fat 0.445g 23.797g 58%
Polyunsaturated fat 1.258g 7.845g 44%
Magnesium 136mg 292mg 37%
Vitamin B3 6.843mg 1.062mg 36%
Saturated fat 0.406g 7.783g 34%
Fiber 10.7g 3.3g 30%
Iron 4.44mg 6.68mg 28%
Phosphorus 401mg 593mg 27%
Vitamin K 3.6µg 34.1µg 25%
Zinc 3.28mg 5.78mg 23%
Selenium 11.7µg 19.9µg 15%
Vitamin B6 0.23mg 0.417mg 14%
Carbs 70.19g 30.19g 13%
Starch 53.92g 23.49g 13%
Calories 338kcal 553kcal 11%
Potassium 388mg 660mg 8%
Protein 14.57g 18.22g 7%
Vitamin B1 0.364mg 0.423mg 5%
Folate 45µg 25µg 5%
Vitamin B2 0.113mg 0.058mg 4%
Vitamin B5 1.068mg 0.864mg 4%
Vitamin C 0mg 0.5mg 1%
Calcium 27mg 37mg 1%
Vitamin E 0.79mg 0.9mg 1%
Protein per 100 calories 4.3g 3.3g N/A
Calories per 10 g protein 232kcal 304kcal N/A
Weight per 100 calories 30g 18g N/A
Unsaturated / Saturated Fat ratio 4.2 4.1 N/A
Net carbs 59.49g 26.89g N/A
Sugar 6.82g 5.91g N/A
Sodium 8mg 12mg 0%
Tryptophan 0.132mg 0.287mg 0%
Threonine 0.443mg 0.688mg 0%
Isoleucine 0.552mg 0.789mg 0%
Leucine 1.07mg 1.472mg 0%
Lysine 0.409mg 0.928mg 0%
Methionine 0.258mg 0.362mg 0%
Phenylalanine 0.737mg 0.951mg 0%
Valine 0.681mg 1.094mg 0%
Histidine 0.36mg 0.456mg 0%
Fructose 0.24g 0.05g 0%
Omega-3 - ALA 0.065g 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
Cashew
Cashew
3
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more CarbsCarbs +132.5%
Contains more WaterWater +111.9%
Contains more ProteinProtein +25.1%
Contains more FatsFats +1704.5%
Contains more OtherOther +41.9%

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
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Mono. FatMonounsaturated fat +5247.6%
Contains more Poly. FatPolyunsaturated fat +523.6%

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
Cashew
Cashew
1
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +129.5%
Contains more GlucoseGlucose +1580%
Contains more FructoseFructose +380%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +884.7%
~equal in Lactose ~0g
~equal in Galactose ~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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.