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  6. Spelt vs. Shark raw

Spelt vs. Shark raw — In-Depth Nutrition Comparison

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A recap on differences between spelt and shark raw

  • Spelt has more manganese, copper, iron, fiber, phosphorus, vitamin B1, zinc, and vitamin B3; however, shark raw is higher in vitamin B12 and selenium.
  • Spelt covers your daily manganese needs 129% more than shark raw.
  • The glycemic index of spelt is higher.

Food varieties used in this article are Spelt, uncooked and Fish, shark, mixed species, raw.

Infographic

Spelt vs Shark 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
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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
Contains more MagnesiumMagnesium +177.6%
Contains more PotassiumPotassium +142.5%
Contains more IronIron +428.6%
Contains more CopperCopper +1448.5%
Contains more ZincZinc +662.8%
Contains more PhosphorusPhosphorus +91%
Contains less SodiumSodium -89.9%
Contains more ManganeseManganese +19786.7%
Contains more CalciumCalcium +25.9%
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% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
Contains more Vitamin B1Vitamin B1 +766.7%
Contains more Vitamin B2Vitamin B2 +82.3%
Contains more Vitamin B3Vitamin B3 +132.9%
Contains more Vitamin B5Vitamin B5 +53.7%
Contains more Vitamin KVitamin K +3500%
Contains more FolateFolate +1400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +26.6%
Contains more Vitamin B6Vitamin B6 +73.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Spelt Shark raw DV% diff.
Manganese 2.983mg 0.015mg 129%
Vitamin B12 0µg 1.49µg 62%
Copper 0.511mg 0.033mg 53%
Iron 4.44mg 0.84mg 45%
Selenium 11.7µg 36.5µg 45%
Fiber 10.7g 0g 43%
Phosphorus 401mg 210mg 27%
Vitamin B1 0.364mg 0.042mg 27%
Zinc 3.28mg 0.43mg 26%
Vitamin B3 6.843mg 2.938mg 24%
Carbs 70.19g 0g 23%
Starch 53.92g 22%
Magnesium 136mg 49mg 21%
Cholesterol 0mg 51mg 17%
Vitamin B6 0.23mg 0.4mg 13%
Protein 14.57g 20.98g 13%
Choline 65mg 12%
Folate 45µg 3µg 11%
Calories 338kcal 130kcal 10%
Vitamin A 0µg 70µg 8%
Potassium 388mg 160mg 7%
Vitamin B5 1.068mg 0.695mg 7%
Vitamin B2 0.113mg 0.062mg 4%
Vitamin D 0.6µg 3%
Sodium 8mg 79mg 3%
Vitamin D 24IU 3%
Vitamin K 3.6µg 0.1µg 3%
Fats 2.43g 4.51g 3%
Monounsaturated fat 0.445g 1.808g 3%
Saturated fat 0.406g 0.925g 2%
Vitamin E 0.79mg 1mg 1%
Calcium 27mg 34mg 1%
Net carbs 59.49g 0g N/A
Sugar 6.82g 0g N/A
Polyunsaturated fat 1.258g 1.195g 0%
Tryptophan 0.132mg 0.235mg 0%
Threonine 0.443mg 0.92mg 0%
Isoleucine 0.552mg 0.967mg 0%
Leucine 1.07mg 1.705mg 0%
Lysine 0.409mg 1.926mg 0%
Methionine 0.258mg 0.621mg 0%
Phenylalanine 0.737mg 0.819mg 0%
Valine 0.681mg 1.081mg 0%
Histidine 0.36mg 0.618mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0.316g N/A
Omega-3 - DHA 0.527g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.109g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
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
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +92.5%
Contains more ProteinProtein +44%
Contains more FatsFats +85.6%
Contains more WaterWater +567.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
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
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 g
Contains less Sat. FatSaturated fat -56.1%
Contains more Mono. FatMonounsaturated fat +306.3%
~equal in Polyunsaturated fat ~1.195g

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.