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  6. Salmon vs. Spelt

Salmon vs. Spelt — In-Depth Nutrition Comparison

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How are Salmon and Spelt different?

  • Salmon is richer in Vitamin B12, Selenium, Vitamin B6, Vitamin B3, and Vitamin B1, while Spelt is higher in Manganese, Copper, Iron, and Fiber.
  • Salmon covers your daily need of Vitamin B12 117% more than Spelt.

Fish, salmon, Atlantic, farmed, cooked, dry heat and Spelt, cooked types were used in this article.

Infographic

Salmon 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.
Salmon
Salmon
4
:
6
Spelt
Spelt
Contains more Calcium +50%
Contains more Phosphorus +68%
Contains more Potassium +168.5%
Contains more Selenium +935%
Contains more Iron +391.2%
Contains more Magnesium +63.3%
Contains less Sodium -91.8%
Contains more Zinc +190.7%
Contains more Copper +338.8%
Contains more Manganese +6718.8%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +50%
Contains more Phosphorus +68%
Contains more Potassium +168.5%
Contains more Selenium +935%
Contains more Iron +391.2%
Contains more Magnesium +63.3%
Contains less Sodium -91.8%
Contains more Zinc +190.7%
Contains more Copper +338.8%
Contains more Manganese +6718.8%

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.
Salmon
Salmon
12
:
0
Spelt
Spelt
Contains more Vitamin A +5650%
Contains more Vitamin E +338.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +230.1%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +213%
Contains more Vitamin B6 +708.8%
Contains more Folate +161.5%
Contains more Vitamin B12 +∞%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
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% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin A +5650%
Contains more Vitamin E +338.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +230.1%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +213%
Contains more Vitamin B6 +708.8%
Contains more Folate +161.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
3
:
2
Spelt
Spelt
Contains more Protein +301.8%
Contains more Fats +1352.9%
Contains more Other +23.1%
Contains more Carbs +∞%
Equal in Water - 66.56
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Protein +301.8%
Contains more Fats +1352.9%
Contains more Other +23.1%
Contains more Carbs +∞%
Equal in Water - 66.56

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Spelt Opinion
Net carbs 0g 22.54g Spelt
Protein 22.1g 5.5g Salmon
Fats 12.35g 0.85g Salmon
Carbs 0g 26.44g Spelt
Calories 206kcal 127kcal Salmon
Starch 19.57g Spelt
Fiber 0g 3.9g Spelt
Calcium 15mg 10mg Salmon
Iron 0.34mg 1.67mg Spelt
Magnesium 30mg 49mg Spelt
Phosphorus 252mg 150mg Salmon
Potassium 384mg 143mg Salmon
Sodium 61mg 5mg Spelt
Zinc 0.43mg 1.25mg Spelt
Copper 0.049mg 0.215mg Spelt
Manganese 0.016mg 1.091mg Spelt
Selenium 41.4µg 4µg Salmon
Vitamin A 230IU 4IU Salmon
Vitamin A RAE 69µg 0µg Salmon
Vitamin E 1.14mg 0.26mg Salmon
Vitamin D 526IU Salmon
Vitamin D 13.1µg Salmon
Vitamin C 3.7mg 0mg Salmon
Vitamin B1 0.34mg 0.103mg Salmon
Vitamin B2 0.135mg 0.03mg Salmon
Vitamin B3 8.045mg 2.57mg Salmon
Vitamin B5 1.475mg Salmon
Vitamin B6 0.647mg 0.08mg Salmon
Folate 34µg 13µg Salmon
Vitamin B12 2.8µg 0µg Salmon
Vitamin K 0.1µg Salmon
Tryptophan 0.248mg Salmon
Threonine 0.969mg Salmon
Isoleucine 1.018mg Salmon
Leucine 1.796mg Salmon
Lysine 2.03mg Salmon
Methionine 0.654mg Salmon
Phenylalanine 0.863mg Salmon
Valine 1.139mg Salmon
Histidine 0.651mg Salmon
Cholesterol 63mg 0mg Spelt
Saturated Fat 2.397g Spelt
Omega-3 - DHA 1.457g Salmon
Omega-3 - EPA 0.69g Salmon
Omega-3 - DPA 0.17g Salmon
Monounsaturated Fat 4.181g Salmon
Polyunsaturated fat 4.553g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Spelt
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
110%
Salmon
10%
Spelt
Minerals Daily Need Coverage Score
44%
Salmon
45%
Spelt

Comparison summary

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 - 56mg)
Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 2.397g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $13)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 63)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.