Spelt vs. Mussels — In-Depth Nutrition Comparison
Compare
A recap on differences between spelt and mussels
- Spelt has more fiber, copper, vitamin B3, and magnesium; however, mussels is higher in vitamin B12, manganese, selenium, iron, and vitamin B2.
- Mussels covers your daily vitamin B12 needs 1000% more than spelt.
- The glycemic index of spelt is higher.
Food varieties used in this article are Spelt, uncooked and Mollusks, mussel, blue, cooked, moist heat.
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.
| Contains more MagnesiumMagnesium | +267.6% |
| Contains more PotassiumPotassium | +44.8% |
| Contains more CopperCopper | +243% |
| Contains more ZincZinc | +22.8% |
| Contains more PhosphorusPhosphorus | +40.7% |
| Contains less SodiumSodium | -97.8% |
| Contains more CalciumCalcium | +22.2% |
| Contains more IronIron | +51.4% |
| Contains more ManganeseManganese | +128% |
| Contains more SeleniumSelenium | +665.8% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +21.3% |
| Contains more Vitamin B3Vitamin B3 | +128.1% |
| Contains more Vitamin B5Vitamin B5 | +12.4% |
| Contains more Vitamin B6Vitamin B6 | +130% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +271.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +68.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 24µg | 1000% |
| Manganese | 2.983mg | 6.8mg | 166% |
| Selenium | 11.7µg | 89.6µg | 142% |
| Fiber | 10.7g | 0g | 43% |
| Copper | 0.511mg | 0.149mg | 40% |
| Iron | 4.44mg | 6.72mg | 29% |
| Vitamin B2 | 0.113mg | 0.42mg | 24% |
| Vitamin B3 | 6.843mg | 3mg | 24% |
| Magnesium | 136mg | 37mg | 24% |
| Starch | 53.92g | 22% | |
| Carbs | 70.19g | 7.39g | 21% |
| Cholesterol | 0mg | 56mg | 19% |
| Protein | 14.57g | 23.8g | 18% |
| Phosphorus | 401mg | 285mg | 17% |
| Sodium | 8mg | 369mg | 16% |
| Vitamin C | 0mg | 13.6mg | 15% |
| Vitamin B6 | 0.23mg | 0.1mg | 10% |
| Vitamin A | 0µg | 91µg | 10% |
| Folate | 45µg | 76µg | 8% |
| Calories | 338kcal | 172kcal | 8% |
| Zinc | 3.28mg | 2.67mg | 6% |
| Vitamin E | 0.79mg | 5% | |
| Vitamin B1 | 0.364mg | 0.3mg | 5% |
| Potassium | 388mg | 268mg | 4% |
| Vitamin K | 3.6µg | 3% | |
| Fats | 2.43g | 4.48g | 3% |
| Vitamin B5 | 1.068mg | 0.95mg | 2% |
| Saturated fat | 0.406g | 0.85g | 2% |
| Calcium | 27mg | 33mg | 1% |
| Monounsaturated fat | 0.445g | 1.014g | 1% |
| Net carbs | 59.49g | 7.39g | N/A |
| Sugar | 6.82g | N/A | |
| Polyunsaturated fat | 1.258g | 1.212g | 0% |
| Tryptophan | 0.132mg | 0.267mg | 0% |
| Threonine | 0.443mg | 1.025mg | 0% |
| Isoleucine | 0.552mg | 1.036mg | 0% |
| Leucine | 1.07mg | 1.676mg | 0% |
| Lysine | 0.409mg | 1.779mg | 0% |
| Methionine | 0.258mg | 0.537mg | 0% |
| Phenylalanine | 0.737mg | 0.853mg | 0% |
| Valine | 0.681mg | 1.04mg | 0% |
| Histidine | 0.36mg | 0.457mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - EPA | 0.276g | N/A | |
| Omega-3 - DHA | 0.506g | N/A | |
| Omega-3 - ALA | 0.065g | N/A | |
| Omega-3 - DPA | 0.044g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +849.8% |
| Contains more ProteinProtein | +63.3% |
| Contains more FatsFats | +84.4% |
| Contains more WaterWater | +454.9% |
| Contains more OtherOther | +77.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -52.2% |
| Contains more Mono. FatMonounsaturated fat | +127.9% |
~equal in
Polyunsaturated fat
~1.212g