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

Salmon raw vs. Spelt — In-Depth Nutrition Comparison

Compare

What are the main differences between Salmon raw and Spelt?

  • Salmon raw is richer in Vitamin B12, Vitamin B6, and Selenium, yet Spelt is richer in Manganese, Iron, Fiber, Copper, Phosphorus, Magnesium, and Zinc.
  • Salmon raw's daily need coverage for Vitamin B12 is 133% higher.
  • Salmon raw has 4 times more Vitamin B6 than Spelt. Salmon raw has 0.818mg of Vitamin B6, while Spelt has 0.23mg.

We used Fish, salmon, Atlantic, wild, raw and Spelt, uncooked types in this comparison.

Infographic

Salmon raw 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.
Salmon raw
Salmon raw
2
:
8
Spelt
Spelt
Contains more Potassium +26.3%
Contains more Selenium +212%
Contains more Calcium +125%
Contains more Iron +455%
Contains more Magnesium +369%
Contains more Phosphorus +100.5%
Contains less Sodium -81.8%
Contains more Zinc +412.5%
Contains more Copper +104.4%
Contains more Manganese +18543.8%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Potassium +26.3%
Contains more Selenium +212%
Contains more Calcium +125%
Contains more Iron +455%
Contains more Magnesium +369%
Contains more Phosphorus +100.5%
Contains less Sodium -81.8%
Contains more Zinc +412.5%
Contains more Copper +104.4%
Contains more Manganese +18543.8%

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.
Salmon raw
Salmon raw
6
:
4
Spelt
Spelt
Contains more Vitamin A +300%
Contains more Vitamin B2 +236.3%
Contains more Vitamin B3 +14.9%
Contains more Vitamin B5 +55.8%
Contains more Vitamin B6 +255.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +61.1%
Contains more Folate +80%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin A +300%
Contains more Vitamin B2 +236.3%
Contains more Vitamin B3 +14.9%
Contains more Vitamin B5 +55.8%
Contains more Vitamin B6 +255.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +61.1%
Contains more Folate +80%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
4
:
1
Spelt
Spelt
Contains more Protein +36.2%
Contains more Fats +160.9%
Contains more Water +521.6%
Contains more Other +197.2%
Contains more Carbs +∞%
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Spelt
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 Protein +36.2%
Contains more Fats +160.9%
Contains more Water +521.6%
Contains more Other +197.2%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
1
Spelt
Spelt
Contains more Monounsaturated Fat +372.6%
Contains more Polyunsaturated fat +101.8%
Contains less Saturated Fat -58.6%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +372.6%
Contains more Polyunsaturated fat +101.8%
Contains less Saturated Fat -58.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Spelt
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Spelt Opinion
Net carbs 0g 59.49g Spelt
Protein 19.84g 14.57g Salmon raw
Fats 6.34g 2.43g Salmon raw
Carbs 0g 70.19g Spelt
Calories 142kcal 338kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Salmon raw
Fiber 0g 10.7g Spelt
Calcium 12mg 27mg Spelt
Iron 0.8mg 4.44mg Spelt
Magnesium 29mg 136mg Spelt
Phosphorus 200mg 401mg Spelt
Potassium 490mg 388mg Salmon raw
Sodium 44mg 8mg Spelt
Zinc 0.64mg 3.28mg Spelt
Copper 0.25mg 0.511mg Spelt
Manganese 0.016mg 2.983mg Spelt
Selenium 36.5µg 11.7µg Salmon raw
Vitamin A 40IU 10IU Salmon raw
Vitamin A RAE 12µg 0µg Salmon raw
Vitamin E 0.79mg Spelt
Vitamin B1 0.226mg 0.364mg Spelt
Vitamin B2 0.38mg 0.113mg Salmon raw
Vitamin B3 7.86mg 6.843mg Salmon raw
Vitamin B5 1.664mg 1.068mg Salmon raw
Vitamin B6 0.818mg 0.23mg Salmon raw
Folate 25µg 45µg Spelt
Vitamin B12 3.18µg 0µg Salmon raw
Vitamin K 3.6µg Spelt
Tryptophan 0.222mg 0.132mg Salmon raw
Threonine 0.87mg 0.443mg Salmon raw
Isoleucine 0.914mg 0.552mg Salmon raw
Leucine 1.613mg 1.07mg Salmon raw
Lysine 1.822mg 0.409mg Salmon raw
Methionine 0.587mg 0.258mg Salmon raw
Phenylalanine 0.775mg 0.737mg Salmon raw
Valine 1.022mg 0.681mg Salmon raw
Histidine 0.584mg 0.36mg Salmon raw
Cholesterol 55mg 0mg Spelt
Saturated Fat 0.981g 0.406g Spelt
Omega-3 - DHA 1.115g Salmon raw
Omega-3 - EPA 0.321g Salmon raw
Omega-3 - DPA 0.287g Salmon raw
Monounsaturated Fat 2.103g 0.445g Salmon raw
Polyunsaturated fat 2.539g 1.258g Salmon raw
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
83%
Salmon raw
35%
Spelt
Minerals Daily Need Coverage Score
49%
Salmon raw
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 36mg)
Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.575g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $13)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 63)
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.