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  6. Salmon raw vs. Spelt

Salmon raw vs. Spelt — In-Depth Nutrition Comparison

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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.
  • Salmon raw has a lower glycemic index than spelt.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Spelt
Spelt
8
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%
Contains more PotassiumPotassium +26.3%
Contains more SeleniumSelenium +212%
Contains more MagnesiumMagnesium +369%
Contains more CalciumCalcium +125%
Contains more IronIron +455%
Contains more CopperCopper +104.4%
Contains more ZincZinc +412.5%
Contains more PhosphorusPhosphorus +100.5%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Spelt
Spelt
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +236.3%
Contains more Vitamin B3Vitamin B3 +14.9%
Contains more Vitamin B5Vitamin B5 +55.8%
Contains more Vitamin B6Vitamin B6 +255.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +61.1%
Contains more FolateFolate +80%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Salmon raw Spelt DV% diff.
Vitamin B12 3.18µg 0µg 133%
Manganese 0.016mg 2.983mg 129%
Iron 0.8mg 4.44mg 46%
Vitamin B6 0.818mg 0.23mg 45%
Selenium 36.5µg 11.7µg 45%
Fiber 0g 10.7g 43%
Copper 0.25mg 0.511mg 29%
Phosphorus 200mg 401mg 29%
Magnesium 29mg 136mg 25%
Zinc 0.64mg 3.28mg 24%
Carbs 0g 70.19g 23%
Starch 53.92g 22%
Vitamin B2 0.38mg 0.113mg 21%
Cholesterol 55mg 0mg 18%
Vitamin B5 1.664mg 1.068mg 12%
Vitamin B1 0.226mg 0.364mg 12%
Protein 19.84g 14.57g 11%
Calories 142kcal 338kcal 10%
Polyunsaturated fat 2.539g 1.258g 9%
Vitamin B3 7.86mg 6.843mg 6%
Fats 6.34g 2.43g 6%
Folate 25µg 45µg 5%
Vitamin E 0.79mg 5%
Monounsaturated fat 2.103g 0.445g 4%
Potassium 490mg 388mg 3%
Vitamin K 3.6µg 3%
Saturated fat 0.981g 0.406g 3%
Sodium 44mg 8mg 2%
Calcium 12mg 27mg 2%
Vitamin A 12µg 0µg 1%
Net carbs 0g 59.49g N/A
Sugar 6.82g N/A
Tryptophan 0.222mg 0.132mg 0%
Threonine 0.87mg 0.443mg 0%
Isoleucine 0.914mg 0.552mg 0%
Leucine 1.613mg 1.07mg 0%
Lysine 1.822mg 0.409mg 0%
Methionine 0.587mg 0.258mg 0%
Phenylalanine 0.775mg 0.737mg 0%
Valine 1.022mg 0.681mg 0%
Histidine 0.584mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.287g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
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
Contains more Mono. FatMonounsaturated fat +372.6%
Contains more Poly. FatPolyunsaturated fat +101.8%
Contains less Sat. FatSaturated fat -58.6%

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.