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  6. Spelt vs. Salmon raw

Spelt vs. Salmon raw — In-Depth Nutrition Comparison

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What are the main differences between Spelt and Salmon raw?

  • Spelt is richer in Manganese, Iron, Fiber, Copper, Phosphorus, Magnesium, and Zinc, yet Salmon raw is richer in Vitamin B12, Vitamin B6, and Selenium.
  • Salmon raw's daily need coverage for Vitamin B12 is 133% higher.

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

Infographic

Spelt vs Salmon raw 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
8
:
2
Salmon raw
Salmon raw
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%
Contains more Potassium +26.3%
Contains more Selenium +212%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
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%
Contains more Potassium +26.3%
Contains more Selenium +212%

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
:
6
Salmon raw
Salmon raw
Contains more Vitamin B1 +61.1%
Contains more Folate +80%
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 +∞%
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%
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%
Contains more Vitamin B1 +61.1%
Contains more Folate +80%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
1
:
4
Salmon raw
Salmon raw
Contains more Carbs +∞%
Contains more Protein +36.2%
Contains more Fats +160.9%
Contains more Water +521.6%
Contains more Other +197.2%
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
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
Contains more Carbs +∞%
Contains more Protein +36.2%
Contains more Fats +160.9%
Contains more Water +521.6%
Contains more Other +197.2%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.