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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.

Infographic

Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Spelt
6
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 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.
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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
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 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%
~equal in Vitamin D ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Spelt
1
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 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
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
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 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.
Mussels Spelt
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mussels Spelt 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?

ok
ok
is better in case of low diet
Mussels Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Mussels
32%
Spelt
Minerals Daily Need Coverage Score
198%
Mussels
119%
Spelt

Comparison summary

Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 56mg)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 361mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 0.444g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $7)
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Mussels
Mussels is lower in glycemic index (difference - 13)
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.
Which food is richer in vitamins?
?
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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.