Sardines vs. Spelt — In-Depth Nutrition Comparison
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How are sardines and spelt different?
- Sardines are richer in vitamin B12, selenium, and calcium, while spelt is higher in manganese, fiber, copper, vitamin B1, magnesium, and iron.
- Sardines cover your daily need for vitamin B12, 373% more than spelt.
- Spelt has a higher glycemic index (63) than sardines (0).
Fish, sardine, Atlantic, canned in oil, drained solids with bone and Spelt, uncooked types were used in this article.
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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.
| Contains more CalciumCalcium | +1314.8% |
| Contains more PhosphorusPhosphorus | +22.2% |
| Contains more SeleniumSelenium | +350.4% |
| Contains more MagnesiumMagnesium | +248.7% |
| Contains more IronIron | +52.1% |
| Contains more CopperCopper | +174.7% |
| Contains more ZincZinc | +150.4% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +2662% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +158.2% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +100.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +355% |
| Contains more Vitamin B3Vitamin B3 | +30.5% |
| Contains more Vitamin B5Vitamin B5 | +66.4% |
| Contains more Vitamin B6Vitamin B6 | +37.7% |
| Contains more Vitamin KVitamin K | +38.5% |
| Contains more FolateFolate | +350% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 8.94µg | 0µg | 373% |
| Manganese | 0.108mg | 2.983mg | 125% |
| Selenium | 52.7µg | 11.7µg | 75% |
| Cholesterol | 142mg | 0mg | 47% |
| Fiber | 0g | 10.7g | 43% |
| Calcium | 382mg | 27mg | 36% |
| Copper | 0.186mg | 0.511mg | 36% |
| Polyunsaturated fat | 5.148g | 1.258g | 26% |
| Vitamin D | 193IU | 24% | |
| Vitamin B1 | 0.08mg | 0.364mg | 24% |
| Vitamin D | 4.8µg | 24% | |
| Magnesium | 39mg | 136mg | 23% |
| Carbs | 0g | 70.19g | 23% |
| Starch | 53.92g | 22% | |
| Protein | 24.62g | 14.57g | 20% |
| Iron | 2.92mg | 4.44mg | 19% |
| Zinc | 1.31mg | 3.28mg | 18% |
| Fats | 11.45g | 2.43g | 14% |
| Choline | 75mg | 14% | |
| Phosphorus | 490mg | 401mg | 13% |
| Sodium | 307mg | 8mg | 13% |
| Vitamin B3 | 5.245mg | 6.843mg | 10% |
| Vitamin B2 | 0.227mg | 0.113mg | 9% |
| Monounsaturated fat | 3.869g | 0.445g | 9% |
| Folate | 10µg | 45µg | 9% |
| Vitamin B5 | 0.642mg | 1.068mg | 9% |
| Vitamin E | 2.04mg | 0.79mg | 8% |
| Calories | 208kcal | 338kcal | 7% |
| Vitamin B6 | 0.167mg | 0.23mg | 5% |
| Saturated fat | 1.528g | 0.406g | 5% |
| Vitamin A | 32µg | 0µg | 4% |
| Vitamin K | 2.6µg | 3.6µg | 1% |
| Net carbs | 0g | 59.49g | N/A |
| Potassium | 397mg | 388mg | 0% |
| Sugar | 0g | 6.82g | N/A |
| Tryptophan | 0.276mg | 0.132mg | 0% |
| Threonine | 1.079mg | 0.443mg | 0% |
| Isoleucine | 1.134mg | 0.552mg | 0% |
| Leucine | 2.001mg | 1.07mg | 0% |
| Lysine | 2.26mg | 0.409mg | 0% |
| Methionine | 0.729mg | 0.258mg | 0% |
| Phenylalanine | 0.961mg | 0.737mg | 0% |
| Valine | 1.268mg | 0.681mg | 0% |
| Histidine | 0.725mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - EPA | 0.473g | N/A | |
| Omega-3 - DHA | 0.509g | N/A | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +69% |
| Contains more FatsFats | +371.2% |
| Contains more WaterWater | +440.9% |
| Contains more OtherOther | +141.3% |
| Contains more CarbsCarbs | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +769.4% |
| Contains more Poly. FatPolyunsaturated fat | +309.2% |
| Contains less Sat. FatSaturated fat | -73.4% |