Spelt vs. Cod — In-Depth Nutrition Comparison
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A recap on differences between spelt and cod
- Spelt has more manganese, copper, iron, fiber, vitamin B3, phosphorus, and zinc; however, cod is higher in vitamin B5, selenium, and vitamin B12.
- Cod covers your daily vitamin B5 needs 3039% more than spelt.
- The glycemic index of spelt is higher.
Food varieties used in this article are Spelt, uncooked and Fish, cod, Atlantic, raw.
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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 MagnesiumMagnesium | +325% |
| Contains more CalciumCalcium | +68.8% |
| Contains more IronIron | +1068.4% |
| Contains more CopperCopper | +1725% |
| Contains more ZincZinc | +628.9% |
| Contains more PhosphorusPhosphorus | +97.5% |
| Contains less SodiumSodium | -85.2% |
| Contains more ManganeseManganese | +19786.7% |
| Contains more SeleniumSelenium | +182.9% |
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 EVitamin E | +23.4% |
| Contains more Vitamin B1Vitamin B1 | +378.9% |
| Contains more Vitamin B2Vitamin B2 | +73.8% |
| Contains more Vitamin B3Vitamin B3 | +231.7% |
| Contains more Vitamin KVitamin K | +3500% |
| Contains more FolateFolate | +542.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +14225.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 1.068mg | 153mg | 3039% |
| Manganese | 2.983mg | 0.015mg | 129% |
| Copper | 0.511mg | 0.028mg | 54% |
| Iron | 4.44mg | 0.38mg | 51% |
| Fiber | 10.7g | 0g | 43% |
| Selenium | 11.7µg | 33.1µg | 39% |
| Vitamin B12 | 0µg | 0.91µg | 38% |
| Vitamin B3 | 6.843mg | 2.063mg | 30% |
| Phosphorus | 401mg | 203mg | 28% |
| Zinc | 3.28mg | 0.45mg | 26% |
| Magnesium | 136mg | 32mg | 25% |
| Vitamin B1 | 0.364mg | 0.076mg | 24% |
| Carbs | 70.19g | 0g | 23% |
| Starch | 53.92g | 22% | |
| Cholesterol | 0mg | 43mg | 14% |
| Calories | 338kcal | 82kcal | 13% |
| Choline | 65.2mg | 12% | |
| Folate | 45µg | 7µg | 10% |
| Polyunsaturated fat | 1.258g | 0.231g | 7% |
| Protein | 14.57g | 17.81g | 6% |
| Vitamin D | 36IU | 5% | |
| Vitamin D | 0.9µg | 5% | |
| Vitamin B2 | 0.113mg | 0.065mg | 4% |
| Fats | 2.43g | 0.67g | 3% |
| Vitamin K | 3.6µg | 0.1µg | 3% |
| Sodium | 8mg | 54mg | 2% |
| Vitamin E | 0.79mg | 0.64mg | 1% |
| Vitamin A | 0µg | 12µg | 1% |
| Potassium | 388mg | 413mg | 1% |
| Vitamin B6 | 0.23mg | 0.245mg | 1% |
| Calcium | 27mg | 16mg | 1% |
| Vitamin C | 0mg | 1mg | 1% |
| Saturated fat | 0.406g | 0.131g | 1% |
| Monounsaturated fat | 0.445g | 0.094g | 1% |
| Net carbs | 59.49g | 0g | N/A |
| Sugar | 6.82g | 0g | N/A |
| Tryptophan | 0.132mg | 0.199mg | 0% |
| Threonine | 0.443mg | 0.781mg | 0% |
| Isoleucine | 0.552mg | 0.821mg | 0% |
| Leucine | 1.07mg | 1.447mg | 0% |
| Lysine | 0.409mg | 1.635mg | 0% |
| Methionine | 0.258mg | 0.527mg | 0% |
| Phenylalanine | 0.737mg | 0.695mg | 0% |
| Valine | 0.681mg | 0.917mg | 0% |
| Histidine | 0.36mg | 0.524mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - EPA | 0.064g | N/A | |
| Omega-3 - DHA | 0.12g | N/A | |
| Omega-3 - ALA | 0.065g | N/A | |
| Omega-3 - DPA | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +262.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +496.7% |
| Contains more ProteinProtein | +22.2% |
| Contains more WaterWater | +637% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +373.4% |
| Contains more Poly. FatPolyunsaturated fat | +444.6% |
| Contains less Sat. FatSaturated fat | -67.7% |