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  6. Spelt vs. Halibut raw

Spelt vs. Halibut raw — In-Depth Nutrition Comparison

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How are spelt and halibut raw different?

  • Spelt is richer in manganese, copper, iron, fiber, phosphorus, vitamin B3, magnesium, and zinc, while halibut raw is higher in selenium and vitamin B12.
  • Spelt covers your daily need for manganese, 129% more than halibut raw.
  • Spelt has a higher glycemic index (63) than halibut raw (0).

Spelt, uncooked and Fish, halibut, Greenland, raw types were used in this article.

Infographic

Spelt vs Halibut 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
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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +423.1%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +44.8%
Contains more IronIron +572.7%
Contains more CopperCopper +1603.3%
Contains more ZincZinc +720%
Contains more PhosphorusPhosphorus +144.5%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +24758.3%
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
6
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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin B1Vitamin B1 +506.7%
Contains more Vitamin B2Vitamin B2 +41.3%
Contains more Vitamin B3Vitamin B3 +356.2%
Contains more Vitamin B5Vitamin B5 +327.2%
Contains more Vitamin KVitamin K +3500%
Contains more FolateFolate +4400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +82.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.73mg

All nutrients comparison - raw data values

Nutrient Spelt Halibut raw DV% diff.
Vitamin D 1097IU 137%
Vitamin D 27.4µg 137%
Manganese 2.983mg 0.012mg 129%
Copper 0.511mg 0.03mg 53%
Iron 4.44mg 0.66mg 47%
Selenium 11.7µg 36.5µg 45%
Fiber 10.7g 0g 43%
Vitamin B12 0µg 1µg 42%
Phosphorus 401mg 164mg 34%
Vitamin B3 6.843mg 1.5mg 33%
Magnesium 136mg 26mg 26%
Zinc 3.28mg 0.4mg 26%
Vitamin B1 0.364mg 0.06mg 25%
Carbs 70.19g 0g 23%
Starch 53.92g 22%
Monounsaturated fat 0.445g 8.378g 20%
Fats 2.43g 13.84g 18%
Vitamin B5 1.068mg 0.25mg 16%
Cholesterol 0mg 46mg 15%
Vitamin B6 0.23mg 0.42mg 15%
Choline 61.8mg 11%
Folate 45µg 1µg 11%
Saturated fat 0.406g 2.419g 9%
Calories 338kcal 186kcal 8%
Potassium 388mg 268mg 4%
Vitamin K 3.6µg 0.1µg 3%
Vitamin B2 0.113mg 0.08mg 3%
Sodium 8mg 80mg 3%
Vitamin A 0µg 14µg 2%
Calcium 27mg 3mg 2%
Polyunsaturated fat 1.258g 1.367g 1%
Protein 14.57g 14.37g 0%
Net carbs 59.49g 0g N/A
Sugar 6.82g 0g N/A
Vitamin E 0.79mg 0.73mg 0%
Tryptophan 0.132mg 0.161mg 0%
Threonine 0.443mg 0.63mg 0%
Isoleucine 0.552mg 0.662mg 0%
Leucine 1.07mg 1.168mg 0%
Lysine 0.409mg 1.32mg 0%
Methionine 0.258mg 0.425mg 0%
Phenylalanine 0.737mg 0.561mg 0%
Valine 0.681mg 0.74mg 0%
Histidine 0.36mg 0.423mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0.526g N/A
Omega-3 - DHA 0.393g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.089g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +17.8%
Contains more FatsFats +469.5%
Contains more WaterWater +537.7%
~equal in Protein ~14.37g

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -83.2%
Contains more Mono. FatMonounsaturated fat +1782.7%
~equal in Polyunsaturated fat ~1.367g

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.