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  6. Fish sauce vs. Spelt

Fish sauce vs. Spelt — In-Depth Nutrition Comparison

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How are fish sauce and spelt different?

  • Fish sauce is higher in vitamin B12; however, spelt is richer in manganese, phosphorus, copper, iron, fiber, vitamin B1, vitamin B3, and zinc.
  • Daily need coverage for sodium for fish sauce is 341% higher.
  • Spelt has less sodium.
  • Fish sauce has a lower glycemic index (0) than spelt (63).

Sauce, fish, ready-to-serve and Spelt, uncooked are the varieties used in this article.

Infographic

Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
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 MagnesiumMagnesium +28.7%
Contains more CalciumCalcium +59.3%
Contains more PotassiumPotassium +34.7%
Contains more IronIron +469.2%
Contains more CopperCopper +922%
Contains more ZincZinc +1540%
Contains more PhosphorusPhosphorus +5628.6%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +1180.3%
Contains more SeleniumSelenium +28.6%

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Spelt
Spelt
6
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +72.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +13.3%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2933.3%
Contains more Vitamin B2Vitamin B2 +98.2%
Contains more Vitamin B3Vitamin B3 +195.8%
Contains more Vitamin B5Vitamin B5 +805.1%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Fish sauce Spelt DV% diff.
Sodium 7851mg 8mg 341%
Manganese 0.233mg 2.983mg 120%
Phosphorus 7mg 401mg 56%
Copper 0.05mg 0.511mg 51%
Iron 0.78mg 4.44mg 46%
Fiber 0g 10.7g 43%
Vitamin B1 0.012mg 0.364mg 29%
Vitamin B3 2.313mg 6.843mg 28%
Zinc 0.2mg 3.28mg 28%
Starch 53.92g 22%
Carbs 3.64g 70.19g 22%
Vitamin B12 0.48µg 0µg 20%
Vitamin B5 0.118mg 1.068mg 19%
Protein 5.06g 14.57g 19%
Calories 35kcal 338kcal 15%
Vitamin B6 0.396mg 0.23mg 13%
Magnesium 175mg 136mg 9%
Polyunsaturated fat 0.003g 1.258g 8%
Vitamin E 0mg 0.79mg 5%
Selenium 9.1µg 11.7µg 5%
Vitamin B2 0.057mg 0.113mg 4%
Fats 0.01g 2.43g 4%
Vitamin K 0µg 3.6µg 3%
Potassium 288mg 388mg 3%
Saturated fat 0.003g 0.406g 2%
Calcium 43mg 27mg 2%
Folate 51µg 45µg 2%
Choline 13.2mg 2%
Monounsaturated fat 0.002g 0.445g 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 3.64g 59.49g N/A
Sugar 3.64g 6.82g N/A
Vitamin A 4µg 0µg 0%
Tryptophan 0.132mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0%
Methionine 0.258mg 0%
Phenylalanine 0.737mg 0%
Valine 0.681mg 0%
Histidine 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Spelt
Spelt
3
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 WaterWater +544.9%
Contains more OtherOther +1029.6%
Contains more ProteinProtein +187.9%
Contains more FatsFats +24200%
Contains more CarbsCarbs +1828.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Spelt
Spelt
2
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 less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +22150%
Contains more Poly. FatPolyunsaturated fat +41833.3%

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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.