Mussels vs. Spelt — In-Depth Nutrition Comparison
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A recap on differences between mussels and spelt
- Mussels has more vitamin B12, manganese, selenium, iron, and vitamin B2; however, spelt is higher in fiber, copper, vitamin B3, and magnesium.
- Mussels covers your daily vitamin B12 needs 1000% more than spelt.
- The glycemic index of spelt is higher.
Food varieties used in this article are Mollusks, mussel, blue, cooked, moist heat and Spelt, uncooked.
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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 | +22.2% |
| Contains more IronIron | +51.4% |
| Contains more ManganeseManganese | +128% |
| Contains more SeleniumSelenium | +665.8% |
| Contains more MagnesiumMagnesium | +267.6% |
| Contains more PotassiumPotassium | +44.8% |
| Contains more CopperCopper | +243% |
| Contains more ZincZinc | +22.8% |
| Contains more PhosphorusPhosphorus | +40.7% |
| Contains less SodiumSodium | -97.8% |
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 B2Vitamin B2 | +271.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +68.9% |
| Contains more Vitamin B1Vitamin B1 | +21.3% |
| Contains more Vitamin B3Vitamin B3 | +128.1% |
| Contains more Vitamin B5Vitamin B5 | +12.4% |
| Contains more Vitamin B6Vitamin B6 | +130% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +63.3% |
| Contains more FatsFats | +84.4% |
| Contains more WaterWater | +454.9% |
| Contains more OtherOther | +77.7% |
| Contains more CarbsCarbs | +849.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +127.9% |
| Contains less Sat. FatSaturated fat | -52.2% |
~equal in
Polyunsaturated fat
~1.258g
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 Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 24µg | 0µg | 1000% |
| Manganese | 6.8mg | 2.983mg | 166% |
| Selenium | 89.6µg | 11.7µg | 142% |
| Fiber | 0g | 10.7g | 43% |
| Copper | 0.149mg | 0.511mg | 40% |
| Iron | 6.72mg | 4.44mg | 29% |
| Vitamin B2 | 0.42mg | 0.113mg | 24% |
| Vitamin B3 | 3mg | 6.843mg | 24% |
| Magnesium | 37mg | 136mg | 24% |
| Starch | 53.92g | 22% | |
| Carbs | 7.39g | 70.19g | 21% |
| Cholesterol | 56mg | 0mg | 19% |
| Protein | 23.8g | 14.57g | 18% |
| Phosphorus | 285mg | 401mg | 17% |
| Sodium | 369mg | 8mg | 16% |
| Vitamin C | 13.6mg | 0mg | 15% |
| Vitamin B6 | 0.1mg | 0.23mg | 10% |
| Vitamin A | 91µg | 0µg | 10% |
| Folate | 76µg | 45µg | 8% |
| Calories | 172kcal | 338kcal | 8% |
| Zinc | 2.67mg | 3.28mg | 6% |
| Vitamin E | 0.79mg | 5% | |
| Vitamin B1 | 0.3mg | 0.364mg | 5% |
| Potassium | 268mg | 388mg | 4% |
| Vitamin K | 3.6µg | 3% | |
| Fats | 4.48g | 2.43g | 3% |
| Vitamin B5 | 0.95mg | 1.068mg | 2% |
| Saturated fat | 0.85g | 0.406g | 2% |
| Calcium | 33mg | 27mg | 1% |
| Monounsaturated fat | 1.014g | 0.445g | 1% |
| Net carbs | 7.39g | 59.49g | N/A |
| Sugar | 6.82g | N/A | |
| Polyunsaturated fat | 1.212g | 1.258g | 0% |
| Tryptophan | 0.267mg | 0.132mg | 0% |
| Threonine | 1.025mg | 0.443mg | 0% |
| Isoleucine | 1.036mg | 0.552mg | 0% |
| Leucine | 1.676mg | 1.07mg | 0% |
| Lysine | 1.779mg | 0.409mg | 0% |
| Methionine | 0.537mg | 0.258mg | 0% |
| Phenylalanine | 0.853mg | 0.737mg | 0% |
| Valine | 1.04mg | 0.681mg | 0% |
| Histidine | 0.457mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - EPA | 0.276g | N/A | |
| Omega-3 - DHA | 0.506g | N/A | |
| Omega-3 - ALA | 0.065g | N/A | |
| Omega-3 - DPA | 0.044g | 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
265%
32%
Minerals Daily Need Coverage Score
198%
119%
Comparison summary
Which food is lower in Cholesterol?
Spelt is lower in Cholesterol (difference - 56mg)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 361mg)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 0.444g)
Which food is cheaper?
Spelt is cheaper (difference - $7)
Which food is lower in Sugar?
Mussels is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Mussels is lower in glycemic index (difference - 13)
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.
Which food is richer in vitamins?
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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.