Spelt vs. Sardines — In-Depth Nutrition Comparison
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How are spelt and sardines different?
- Spelt is richer in manganese, fiber, copper, vitamin B1, magnesium, and iron, while sardines are higher in vitamin B12, selenium, and calcium.
- Sardines cover your daily need for vitamin B12, 373% more than spelt.
- Spelt has a higher glycemic index (63) than sardines (0).
Spelt, uncooked and Fish, sardine, Atlantic, canned in oil, drained solids with bone 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 MagnesiumMagnesium | +248.7% |
| Contains more IronIron | +52.1% |
| Contains more CopperCopper | +174.7% |
| Contains more ZincZinc | +150.4% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +2662% |
| Contains more CalciumCalcium | +1314.8% |
| Contains more PhosphorusPhosphorus | +22.2% |
| Contains more SeleniumSelenium | +350.4% |
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 B1Vitamin B1 | +355% |
| Contains more Vitamin B3Vitamin B3 | +30.5% |
| Contains more Vitamin B5Vitamin B5 | +66.4% |
| Contains more Vitamin B6Vitamin B6 | +37.7% |
| Contains more Vitamin KVitamin K | +38.5% |
| Contains more FolateFolate | +350% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +158.2% |
| Contains more Vitamin B2Vitamin B2 | +100.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 8.94µg | 373% |
| Manganese | 2.983mg | 0.108mg | 125% |
| Selenium | 11.7µg | 52.7µg | 75% |
| Cholesterol | 0mg | 142mg | 47% |
| Fiber | 10.7g | 0g | 43% |
| Calcium | 27mg | 382mg | 36% |
| Copper | 0.511mg | 0.186mg | 36% |
| Polyunsaturated fat | 1.258g | 5.148g | 26% |
| Vitamin D | 193IU | 24% | |
| Vitamin B1 | 0.364mg | 0.08mg | 24% |
| Vitamin D | 4.8µg | 24% | |
| Magnesium | 136mg | 39mg | 23% |
| Carbs | 70.19g | 0g | 23% |
| Starch | 53.92g | 22% | |
| Protein | 14.57g | 24.62g | 20% |
| Iron | 4.44mg | 2.92mg | 19% |
| Zinc | 3.28mg | 1.31mg | 18% |
| Fats | 2.43g | 11.45g | 14% |
| Choline | 75mg | 14% | |
| Phosphorus | 401mg | 490mg | 13% |
| Sodium | 8mg | 307mg | 13% |
| Vitamin B3 | 6.843mg | 5.245mg | 10% |
| Vitamin B2 | 0.113mg | 0.227mg | 9% |
| Monounsaturated fat | 0.445g | 3.869g | 9% |
| Folate | 45µg | 10µg | 9% |
| Vitamin B5 | 1.068mg | 0.642mg | 9% |
| Vitamin E | 0.79mg | 2.04mg | 8% |
| Calories | 338kcal | 208kcal | 7% |
| Vitamin B6 | 0.23mg | 0.167mg | 5% |
| Saturated fat | 0.406g | 1.528g | 5% |
| Vitamin A | 0µg | 32µg | 4% |
| Vitamin K | 3.6µg | 2.6µg | 1% |
| Net carbs | 59.49g | 0g | N/A |
| Potassium | 388mg | 397mg | 0% |
| Sugar | 6.82g | 0g | N/A |
| Tryptophan | 0.132mg | 0.276mg | 0% |
| Threonine | 0.443mg | 1.079mg | 0% |
| Isoleucine | 0.552mg | 1.134mg | 0% |
| Leucine | 1.07mg | 2.001mg | 0% |
| Lysine | 0.409mg | 2.26mg | 0% |
| Methionine | 0.258mg | 0.729mg | 0% |
| Phenylalanine | 0.737mg | 0.961mg | 0% |
| Valine | 0.681mg | 1.268mg | 0% |
| Histidine | 0.36mg | 0.725mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - EPA | 0.473g | N/A | |
| Omega-3 - DHA | 0.509g | N/A | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +69% |
| Contains more FatsFats | +371.2% |
| Contains more WaterWater | +440.9% |
| Contains more OtherOther | +141.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -73.4% |
| Contains more Mono. FatMonounsaturated fat | +769.4% |
| Contains more Poly. FatPolyunsaturated fat | +309.2% |