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Spelt vs. Haddock — In-Depth Nutrition Comparison

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The main differences between spelt and haddock

  • Spelt has more manganese, copper, iron, fiber, vitamin B1, magnesium, and zinc; however, haddock has more vitamin B12 and selenium.
  • Daily need coverage for manganese for spelt is 129% higher.
  • Spelt has a higher glycemic index than haddock.

Food types used in this article are Spelt, uncooked and Fish, haddock, cooked, dry heat.

Infographic

Spelt vs Haddock 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
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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
Contains more MagnesiumMagnesium +423.1%
Contains more CalciumCalcium +92.9%
Contains more IronIron +2014.3%
Contains more CopperCopper +1865.4%
Contains more ZincZinc +720%
Contains more PhosphorusPhosphorus +44.2%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +22846.2%
Contains more SeleniumSelenium +170.9%
~equal in Potassium ~351mg

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
7
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% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
Contains more Vitamin EVitamin E +43.6%
Contains more Vitamin B1Vitamin B1 +1482.6%
Contains more Vitamin B2Vitamin B2 +63.8%
Contains more Vitamin B3Vitamin B3 +66.1%
Contains more Vitamin B5Vitamin B5 +116.2%
Contains more Vitamin KVitamin K +3500%
Contains more FolateFolate +246.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +42.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
3
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% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 g
Contains more FatsFats +341.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-1042.1%
Contains more ProteinProtein +37.2%
Contains more WaterWater +622.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 g
Contains more Mono. FatMonounsaturated fat +501.4%
Contains more Poly. FatPolyunsaturated fat +516.7%
Contains less Sat. FatSaturated fat -72.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Haddock DV% diff.
Manganese 2.983mg 0.013mg 129%
Vitamin B12 0µg 2.13µg 89%
Copper 0.511mg 0.026mg 54%
Iron 4.44mg 0.21mg 53%
Fiber 10.7g 0g 43%
Selenium 11.7µg 31.7µg 36%
Vitamin B1 0.364mg 0.023mg 28%
Magnesium 136mg 26mg 26%
Zinc 3.28mg 0.4mg 26%
Carbs 70.19g 0g 23%
Starch 53.92g 22%
Cholesterol 0mg 66mg 22%
Phosphorus 401mg 278mg 18%
Vitamin B3 6.843mg 4.119mg 17%
Choline 79.6mg 14%
Calories 338kcal 90kcal 12%
Sodium 8mg 261mg 11%
Vitamin B5 1.068mg 0.494mg 11%
Protein 14.57g 19.99g 11%
Folate 45µg 13µg 8%
Vitamin B6 0.23mg 0.327mg 7%
Polyunsaturated fat 1.258g 0.204g 7%
Vitamin D 0.6µg 3%
Vitamin D 23IU 3%
Vitamin B2 0.113mg 0.069mg 3%
Vitamin K 3.6µg 0.1µg 3%
Fats 2.43g 0.55g 3%
Vitamin E 0.79mg 0.55mg 2%
Vitamin A 0µg 21µg 2%
Potassium 388mg 351mg 1%
Calcium 27mg 14mg 1%
Monounsaturated fat 0.445g 0.074g 1%
Saturated fat 0.406g 0.111g 1%
Net carbs 59.49g 0g N/A
Sugar 6.82g 0g N/A
Trans fat 0.005g N/A
Tryptophan 0.132mg 0.26mg 0%
Threonine 0.443mg 1.015mg 0%
Isoleucine 0.552mg 1.067mg 0%
Leucine 1.07mg 1.882mg 0%
Lysine 0.409mg 2.126mg 0%
Methionine 0.258mg 0.686mg 0%
Phenylalanine 0.737mg 0.904mg 0%
Valine 0.681mg 1.193mg 0%
Histidine 0.36mg 0.682mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0.051g N/A
Omega-3 - DHA 0.109g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Haddock
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
42%
Haddock
Minerals Daily Need Coverage Score
119%
Spelt
41%
Haddock

Comparison summary

Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 66mg)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 253mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $16)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Haddock
Haddock is lower in Sugar (difference - 6.82g)
Which food is lower in Saturated fat?
Haddock
Haddock is lower in Saturated fat (difference - 0.295g)
Which food is lower in glycemic index?
Haddock
Haddock is lower in glycemic index (difference - 63)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.