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 for vitamin B12, 117% more than spelt.
- Spelt has a higher glycemic index (63) than salmon (0).
Fish, salmon, Atlantic, farmed, cooked, dry heat and Spelt, cooked 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 | +50% |
| Contains more PotassiumPotassium | +168.5% |
| Contains more PhosphorusPhosphorus | +68% |
| Contains more SeleniumSelenium | +935% |
| Contains more MagnesiumMagnesium | +63.3% |
| Contains more IronIron | +391.2% |
| Contains more CopperCopper | +338.8% |
| Contains more ZincZinc | +190.7% |
| Contains less SodiumSodium | -91.8% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +338.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +230.1% |
| Contains more Vitamin B2Vitamin B2 | +350% |
| Contains more Vitamin B3Vitamin B3 | +213% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +708.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +161.5% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +301.8% |
| Contains more FatsFats | +1352.9% |
| Contains more OtherOther | +23.1% |
| Contains more CarbsCarbs | +∞% |
~equal in
Water
~66.56g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 2.8µg | 0µg | 117% |
| Selenium | 41.4µg | 4µg | 68% |
| Vitamin D | 13.1µg | 66% | |
| Vitamin D | 526IU | 66% | |
| Manganese | 0.016mg | 1.091mg | 47% |
| Vitamin B6 | 0.647mg | 0.08mg | 44% |
| Vitamin B3 | 8.045mg | 2.57mg | 34% |
| Protein | 22.1g | 5.5g | 33% |
| Polyunsaturated fat | 4.553g | 30% | |
| Vitamin B5 | 1.475mg | 30% | |
| Cholesterol | 63mg | 0mg | 21% |
| Vitamin B1 | 0.34mg | 0.103mg | 20% |
| Fats | 12.35g | 0.85g | 18% |
| Copper | 0.049mg | 0.215mg | 18% |
| Iron | 0.34mg | 1.67mg | 17% |
| Choline | 90.5mg | 16% | |
| Fiber | 0g | 3.9g | 16% |
| Phosphorus | 252mg | 150mg | 15% |
| Saturated fat | 2.397g | 11% | |
| Monounsaturated fat | 4.181g | 10% | |
| Carbs | 0g | 26.44g | 9% |
| Vitamin A | 69µg | 0µg | 8% |
| Starch | 19.57g | 8% | |
| Vitamin B2 | 0.135mg | 0.03mg | 8% |
| Potassium | 384mg | 143mg | 7% |
| Zinc | 0.43mg | 1.25mg | 7% |
| Vitamin E | 1.14mg | 0.26mg | 6% |
| Magnesium | 30mg | 49mg | 5% |
| Folate | 34µg | 13µg | 5% |
| Calories | 206kcal | 127kcal | 4% |
| Vitamin C | 3.7mg | 0mg | 4% |
| Sodium | 61mg | 5mg | 2% |
| Calcium | 15mg | 10mg | 1% |
| Net carbs | 0g | 22.54g | N/A |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.248mg | 0% | |
| Threonine | 0.969mg | 0% | |
| Isoleucine | 1.018mg | 0% | |
| Leucine | 1.796mg | 0% | |
| Lysine | 2.03mg | 0% | |
| Methionine | 0.654mg | 0% | |
| Phenylalanine | 0.863mg | 0% | |
| Valine | 1.139mg | 0% | |
| Histidine | 0.651mg | 0% | |
| Omega-3 - EPA | 0.69g | N/A | |
| Omega-3 - DHA | 1.457g | N/A | |
| Omega-3 - DPA | 0.17g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
91%
9%
Minerals Daily Need Coverage Score
44%
45%
Comparison summary
Which food is lower in Cholesterol?
Spelt is lower in Cholesterol (difference - 63mg)
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 56mg)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 2.397g)
Which food is cheaper?
Spelt is cheaper (difference - $13)
Which food is lower in glycemic index?
Salmon is lower in glycemic index (difference - 63)
Which food is richer in vitamins?
Salmon is relatively richer in vitamins
Which food is richer in minerals?
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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.