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Spelt vs. Tuna — In-Depth Nutrition Comparison

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Important differences between Spelt and Tuna

  • Spelt has more Manganese, Copper, and Fiber, however, Tuna is richer in Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Phosphorus, and Potassium.
  • Tuna's daily need coverage for Selenium is 189% more.

The food varieties used in the comparison are Spelt, cooked and Fish, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

Spelt vs Tuna 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
7
:
3
Tuna
Contains more Calcium +150%
Contains more Iron +81.5%
Contains more Magnesium +16.7%
Contains less Sodium -90.7%
Contains more Zinc +177.8%
Contains more Copper +400%
Contains more Manganese +8292.3%
Contains more Phosphorus +122%
Contains more Potassium +268.5%
Contains more Selenium +2605%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +150%
Contains more Iron +81.5%
Contains more Magnesium +16.7%
Contains less Sodium -90.7%
Contains more Zinc +177.8%
Contains more Copper +400%
Contains more Manganese +8292.3%
Contains more Phosphorus +122%
Contains more Potassium +268.5%
Contains more Selenium +2605%

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
1
:
10
Tuna
Contains more Folate +550%
Contains more Vitamin A +1525%
Contains more Vitamin E +11.5%
Contains more Vitamin B1 +30.1%
Contains more Vitamin B2 +356.7%
Contains more Vitamin B3 +758.8%
Contains more Vitamin B6 +1197.5%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Folate +550%
Contains more Vitamin A +1525%
Contains more Vitamin E +11.5%
Contains more Vitamin B1 +30.1%
Contains more Vitamin B2 +356.7%
Contains more Vitamin B3 +758.8%
Contains more Vitamin B6 +1197.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
2
:
3
Tuna
Contains more Fats +44.1%
Contains more Carbs +∞%
Contains more Protein +430%
Contains more Other +96.9%
Equal in Water - 68.98
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +44.1%
Contains more Carbs +∞%
Contains more Protein +430%
Contains more Other +96.9%
Equal in Water - 68.98

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
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spelt Tuna Opinion
Net carbs 22.54g 0g Spelt
Protein 5.5g 29.15g Tuna
Fats 0.85g 0.59g Spelt
Carbs 26.44g 0g Spelt
Calories 127kcal 130kcal Tuna
Starch 19.57g Spelt
Fiber 3.9g 0g Spelt
Calcium 10mg 4mg Spelt
Iron 1.67mg 0.92mg Spelt
Magnesium 49mg 42mg Spelt
Phosphorus 150mg 333mg Tuna
Potassium 143mg 527mg Tuna
Sodium 5mg 54mg Spelt
Zinc 1.25mg 0.45mg Spelt
Copper 0.215mg 0.043mg Spelt
Manganese 1.091mg 0.013mg Spelt
Selenium 4µg 108.2µg Tuna
Vitamin A 4IU 65IU Tuna
Vitamin A RAE 0µg 22µg Tuna
Vitamin E 0.26mg 0.29mg Tuna
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin B1 0.103mg 0.134mg Tuna
Vitamin B2 0.03mg 0.137mg Tuna
Vitamin B3 2.57mg 22.07mg Tuna
Vitamin B5 0.334mg Tuna
Vitamin B6 0.08mg 1.038mg Tuna
Folate 13µg 2µg Spelt
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.313mg Tuna
Threonine 1.224mg Tuna
Isoleucine 1.287mg Tuna
Leucine 2.27mg Tuna
Lysine 2.565mg Tuna
Methionine 0.827mg Tuna
Phenylalanine 1.091mg Tuna
Valine 1.438mg Tuna
Histidine 0.822mg Tuna
Cholesterol 0mg 47mg Spelt
Trans Fat 0.02g Spelt
Saturated Fat 0.205g Spelt
Omega-3 - DHA 0.105g Tuna
Omega-3 - EPA 0.015g Tuna
Omega-3 - DPA 0.005g Tuna
Monounsaturated Fat 0.138g Tuna
Polyunsaturated fat 0.175g Tuna
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Tuna
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
10%
Spelt
92%
Tuna
Minerals Daily Need Coverage Score
45%
Spelt
88%
Tuna

Comparison summary

Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 63)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 49mg)
Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.205g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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/169746/nutrients
  2. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.