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  6. Spelt vs. Salmon raw

Spelt vs. Salmon raw — In-Depth Nutrition Comparison

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What are the main differences between spelt and salmon raw?

  • Spelt is richer in manganese, iron, fiber, copper, phosphorus, magnesium, and zinc, yet salmon raw is richer in vitamin B12, vitamin B6, and selenium.
  • Salmon raw's daily need coverage for vitamin B12 is 133% higher.
  • Salmon raw has a lower glycemic index than spelt.

We used Spelt, uncooked and Fish, salmon, Atlantic, wild, raw types in this comparison.

Infographic

Spelt vs Salmon raw 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.
Spelt
Spelt
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +369%
Contains more CalciumCalcium +125%
Contains more IronIron +455%
Contains more CopperCopper +104.4%
Contains more ZincZinc +412.5%
Contains more PhosphorusPhosphorus +100.5%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +18543.8%
Contains more PotassiumPotassium +26.3%
Contains more SeleniumSelenium +212%

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.
Spelt
Spelt
4
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%
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +61.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +80%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +236.3%
Contains more Vitamin B3Vitamin B3 +14.9%
Contains more Vitamin B5Vitamin B5 +55.8%
Contains more Vitamin B6Vitamin B6 +255.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Manganese 2.983mg 0.016mg 129%
Iron 4.44mg 0.8mg 46%
Vitamin B6 0.23mg 0.818mg 45%
Selenium 11.7µg 36.5µg 45%
Fiber 10.7g 0g 43%
Copper 0.511mg 0.25mg 29%
Phosphorus 401mg 200mg 29%
Magnesium 136mg 29mg 25%
Zinc 3.28mg 0.64mg 24%
Carbs 70.19g 0g 23%
Starch 53.92g 22%
Vitamin B2 0.113mg 0.38mg 21%
Cholesterol 0mg 55mg 18%
Vitamin B5 1.068mg 1.664mg 12%
Vitamin B1 0.364mg 0.226mg 12%
Protein 14.57g 19.84g 11%
Calories 338kcal 142kcal 10%
Polyunsaturated fat 1.258g 2.539g 9%
Vitamin B3 6.843mg 7.86mg 6%
Fats 2.43g 6.34g 6%
Folate 45µg 25µg 5%
Vitamin E 0.79mg 5%
Monounsaturated fat 0.445g 2.103g 4%
Potassium 388mg 490mg 3%
Vitamin K 3.6µg 3%
Saturated fat 0.406g 0.981g 3%
Sodium 8mg 44mg 2%
Calcium 27mg 12mg 2%
Vitamin A 0µg 12µg 1%
Net carbs 59.49g 0g N/A
Sugar 6.82g N/A
Tryptophan 0.132mg 0.222mg 0%
Threonine 0.443mg 0.87mg 0%
Isoleucine 0.552mg 0.914mg 0%
Leucine 1.07mg 1.613mg 0%
Lysine 0.409mg 1.822mg 0%
Methionine 0.258mg 0.587mg 0%
Phenylalanine 0.737mg 0.775mg 0%
Valine 0.681mg 1.022mg 0%
Histidine 0.36mg 0.584mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +36.2%
Contains more FatsFats +160.9%
Contains more WaterWater +521.6%
Contains more OtherOther +197.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -58.6%
Contains more Mono. FatMonounsaturated fat +372.6%
Contains more Poly. FatPolyunsaturated fat +101.8%

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.