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  6. Spelt vs. Tuna Bluefin

Spelt vs. Tuna Bluefin — In-Depth Nutrition Comparison

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How are Spelt and Tuna Bluefin different?

  • Spelt is richer in Manganese, Copper, Fiber, Iron, and Zinc, while Tuna Bluefin is higher in Vitamin B12, Vitamin A RAE, Selenium, Vitamin B3, and Vitamin B6.
  • Tuna Bluefin covers your daily need of Vitamin B12 453% more than Spelt.

Spelt, uncooked and Fish, tuna, fresh, bluefin, cooked, dry heat types were used in this article.

Infographic

Spelt vs Tuna Bluefin 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
9
:
1
Tuna Bluefin
Tuna Bluefin
Contains more Calcium +170%
Contains more Iron +238.9%
Contains more Magnesium +112.5%
Contains more Phosphorus +23%
Contains more Potassium +20.1%
Contains less Sodium -84%
Contains more Zinc +326%
Contains more Copper +364.5%
Contains more Manganese +14815%
Contains more Selenium +300%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Tuna Bluefin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
Contains more Calcium +170%
Contains more Iron +238.9%
Contains more Magnesium +112.5%
Contains more Phosphorus +23%
Contains more Potassium +20.1%
Contains less Sodium -84%
Contains more Zinc +326%
Contains more Copper +364.5%
Contains more Manganese +14815%
Contains more Selenium +300%

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
Tuna Bluefin
Tuna Bluefin
Contains more Vitamin B1 +30.9%
Contains more Folate +2150%
Contains more Vitamin A +25100%
Contains more Vitamin B2 +170.8%
Contains more Vitamin B3 +54%
Contains more Vitamin B5 +28.3%
Contains more Vitamin B6 +128.3%
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%
Tuna Bluefin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Contains more Vitamin B1 +30.9%
Contains more Folate +2150%
Contains more Vitamin A +25100%
Contains more Vitamin B2 +170.8%
Contains more Vitamin B3 +54%
Contains more Vitamin B5 +28.3%
Contains more Vitamin B6 +128.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
1
:
4
Tuna Bluefin
Tuna Bluefin
Contains more Carbs +∞%
Contains more Protein +105.3%
Contains more Fats +158.4%
Contains more Water +436.2%
Contains more Other +163.7%
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
Tuna Bluefin
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more Carbs +∞%
Contains more Protein +105.3%
Contains more Fats +158.4%
Contains more Water +436.2%
Contains more Other +163.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
1
:
2
Tuna Bluefin
Tuna Bluefin
Contains less Saturated Fat -74.8%
Contains more Monounsaturated Fat +361.3%
Contains more Polyunsaturated fat +46.6%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Tuna Bluefin
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
Contains less Saturated Fat -74.8%
Contains more Monounsaturated Fat +361.3%
Contains more Polyunsaturated fat +46.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Tuna Bluefin Opinion
Net carbs 59.49g 0g Spelt
Protein 14.57g 29.91g Tuna Bluefin
Fats 2.43g 6.28g Tuna Bluefin
Carbs 70.19g 0g Spelt
Calories 338kcal 184kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Tuna Bluefin
Fiber 10.7g 0g Spelt
Calcium 27mg 10mg Spelt
Iron 4.44mg 1.31mg Spelt
Magnesium 136mg 64mg Spelt
Phosphorus 401mg 326mg Spelt
Potassium 388mg 323mg Spelt
Sodium 8mg 50mg Spelt
Zinc 3.28mg 0.77mg Spelt
Copper 0.511mg 0.11mg Spelt
Manganese 2.983mg 0.02mg Spelt
Selenium 11.7µg 46.8µg Tuna Bluefin
Vitamin A 10IU 2520IU Tuna Bluefin
Vitamin A RAE 0µg 757µg Tuna Bluefin
Vitamin E 0.79mg Spelt
Vitamin B1 0.364mg 0.278mg Spelt
Vitamin B2 0.113mg 0.306mg Tuna Bluefin
Vitamin B3 6.843mg 10.54mg Tuna Bluefin
Vitamin B5 1.068mg 1.37mg Tuna Bluefin
Vitamin B6 0.23mg 0.525mg Tuna Bluefin
Folate 45µg 2µg Spelt
Vitamin B12 0µg 10.88µg Tuna Bluefin
Vitamin K 3.6µg Spelt
Tryptophan 0.132mg 0.335mg Tuna Bluefin
Threonine 0.443mg 1.311mg Tuna Bluefin
Isoleucine 0.552mg 1.378mg Tuna Bluefin
Leucine 1.07mg 2.431mg Tuna Bluefin
Lysine 0.409mg 2.747mg Tuna Bluefin
Methionine 0.258mg 0.885mg Tuna Bluefin
Phenylalanine 0.737mg 1.168mg Tuna Bluefin
Valine 0.681mg 1.541mg Tuna Bluefin
Histidine 0.36mg 0.88mg Tuna Bluefin
Cholesterol 0mg 49mg Spelt
Saturated Fat 0.406g 1.612g Spelt
Omega-3 - DHA 1.141g Tuna Bluefin
Omega-3 - EPA 0.363g Tuna Bluefin
Omega-3 - DPA 0.16g Tuna Bluefin
Monounsaturated Fat 0.445g 2.053g Tuna Bluefin
Polyunsaturated fat 1.258g 1.844g Tuna Bluefin
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Tuna Bluefin
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
171%
Tuna Bluefin
Minerals Daily Need Coverage Score
119%
Spelt
59%
Tuna Bluefin

Comparison summary

Which food is lower in Sugar?
Tuna Bluefin
Tuna Bluefin is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Tuna Bluefin
Tuna Bluefin is lower in glycemic index (difference - 63)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 49mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 1.206g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $7)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.