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  6. Spelt vs. Peanut

Spelt vs. Peanut — In-Depth Nutrition Comparison

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What are the differences between spelt and peanuts?

  • Spelt is higher in manganese, yet peanuts are higher in copper, vitamin E, folate, vitamin B3, vitamin B1, vitamin B5, potassium, and vitamin B6.
  • Peanuts' daily need coverage for copper is 70% more.
  • Spelt has 2 times more manganese than peanuts. While spelt has 2.983mg of manganese, peanuts have only 1.934mg.
  • The amount of saturated fat in spelt is lower.
  • The glycemic index of peanuts is lower.

We used Spelt, uncooked and Peanuts, all types, raw types in this article.

Infographic

Spelt vs Peanut 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
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%
Peanut
Peanut
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +54.2%
Contains more SeleniumSelenium +62.5%
Contains more MagnesiumMagnesium +23.5%
Contains more CalciumCalcium +240.7%
Contains more PotassiumPotassium +81.7%
Contains more CopperCopper +123.9%
~equal in Iron ~4.58mg
~equal in Zinc ~3.27mg
~equal in Phosphorus ~376mg

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
1
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%
Peanut
Peanut
7
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% 167% 160% 31% 226% 106% 80% 0% 0% 180%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +954.4%
Contains more Vitamin B1Vitamin B1 +75.8%
Contains more Vitamin B2Vitamin B2 +19.5%
Contains more Vitamin B3Vitamin B3 +76.3%
Contains more Vitamin B5Vitamin B5 +65.4%
Contains more Vitamin B6Vitamin B6 +51.3%
Contains more FolateFolate +433.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Peanut DV% diff.
Polyunsaturated fat 1.258g 15.558g 95%
Fats 2.43g 49.24g 72%
Copper 0.511mg 1.144mg 70%
Monounsaturated fat 0.445g 24.426g 60%
Vitamin E 0.79mg 8.33mg 50%
Folate 45µg 240µg 49%
Manganese 2.983mg 1.934mg 46%
Vitamin B3 6.843mg 12.066mg 33%
Saturated fat 0.406g 6.279g 27%
Vitamin B1 0.364mg 0.64mg 23%
Protein 14.57g 25.8g 22%
Starch 53.92g 22%
Carbs 70.19g 16.13g 18%
Vitamin B5 1.068mg 1.767mg 14%
Calories 338kcal 567kcal 11%
Choline 52.5mg 10%
Potassium 388mg 705mg 9%
Fiber 10.7g 8.5g 9%
Vitamin B6 0.23mg 0.348mg 9%
Magnesium 136mg 168mg 8%
Selenium 11.7µg 7.2µg 8%
Calcium 27mg 92mg 7%
Phosphorus 401mg 376mg 4%
Vitamin K 3.6µg 0µg 3%
Iron 4.44mg 4.58mg 2%
Vitamin B2 0.113mg 0.135mg 2%
Protein per 100 calories 4.3g 4.6g N/A
Calories per 10 g protein 232kcal 220kcal N/A
Weight per 100 calories 30g 18g N/A
Unsaturated / Saturated Fat ratio 4.2 6.4 N/A
Net carbs 59.49g 7.63g N/A
Sugar 6.82g 4.72g N/A
Zinc 3.28mg 3.27mg 0%
Sodium 8mg 18mg 0%
Tryptophan 0.132mg 0.25mg 0%
Threonine 0.443mg 0.883mg 0%
Isoleucine 0.552mg 0.907mg 0%
Leucine 1.07mg 1.672mg 0%
Lysine 0.409mg 0.926mg 0%
Methionine 0.258mg 0.317mg 0%
Phenylalanine 0.737mg 1.377mg 0%
Valine 0.681mg 1.082mg 0%
Histidine 0.36mg 0.652mg 0%
Fructose 0.24g 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
Peanut
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more CarbsCarbs +335.2%
Contains more WaterWater +69.5%
Contains more ProteinProtein +77.1%
Contains more FatsFats +1926.3%
Contains more OtherOther +30.2%

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
Peanut
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated fat -93.5%
Contains more Mono. FatMonounsaturated fat +5389%
Contains more Poly. FatPolyunsaturated fat +1136.7%

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.