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Spelt vs. Cod liver oil — In-Depth Nutrition Comparison

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How are spelt and cod liver oil different?

  • Spelt is higher in manganese, phosphorus, copper, iron, fiber, vitamin B3, and magnesium; however, cod liver oil is richer in vitamin A.
  • Daily need coverage for vitamin A for cod liver oil is 2000% higher.
  • Spelt has less saturated fat.
  • Cod liver oil has a lower glycemic index (0) than spelt (63).

Spelt, uncooked and Fish oil, cod liver are the varieties used in this article.

Infographic

Spelt vs Cod liver oil 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
9
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
8
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% 10000% 0% 3750% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
4
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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +4015.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
25% 51% 25%
Saturated fat: Sat. Fat 22.608 g
Monounsaturated fat: Mono. Fat 46.711 g
Polyunsaturated fat: Poly. Fat 22.541 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +10396.9%
Contains more Poly. FatPolyunsaturated fat +1691.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Cod liver oil
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Spelt Cod liver oil DV% diff.
Vitamin A 0µg 30000µg 3333%
Vitamin D 10000IU 1250%
Vitamin D 250µg 1250%
Cholesterol 0mg 570mg 190%
Fats 2.43g 100g 150%
Polyunsaturated fat 1.258g 22.541g 142%
Manganese 2.983mg 0mg 130%
Monounsaturated fat 0.445g 46.711g 116%
Saturated fat 0.406g 22.608g 101%
Copper 0.511mg 0mg 57%
Phosphorus 401mg 0mg 57%
Iron 4.44mg 0mg 56%
Vitamin B3 6.843mg 0mg 43%
Fiber 10.7g 0g 43%
Magnesium 136mg 0mg 32%
Zinc 3.28mg 0mg 30%
Vitamin B1 0.364mg 30%
Protein 14.57g 0g 29%
Calories 338kcal 902kcal 28%
Carbs 70.19g 0g 23%
Starch 53.92g 22%
Selenium 11.7µg 0µg 21%
Vitamin B5 1.068mg 0mg 21%
Vitamin B6 0.23mg 0mg 18%
Potassium 388mg 0mg 11%
Folate 45µg 0µg 11%
Vitamin B2 0.113mg 0mg 9%
Vitamin E 0.79mg 5%
Vitamin K 3.6µg 3%
Calcium 27mg 0mg 3%
Net carbs 59.49g 0g N/A
Sugar 6.82g N/A
Sodium 8mg 0mg 0%
Tryptophan 0.132mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0%
Methionine 0.258mg 0%
Phenylalanine 0.737mg 0%
Valine 0.681mg 0%
Histidine 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 6.898g N/A
Omega-3 - DHA 10.968g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.935g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Cod liver oil
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
32%
Spelt
1058%
Cod liver oil
Minerals Daily Need Coverage Score
119%
Spelt
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 22.202g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $5)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 63)

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. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.