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  6. Spelt vs. Swordfish

Spelt vs. Swordfish — In-Depth Nutrition Comparison

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Differences between spelt and swordfish

  • Spelt is higher in manganese, copper, iron, fiber, magnesium, and vitamin B1; however, swordfish is richer in selenium, vitamin B12, and vitamin B6.
  • Spelt's daily need coverage for manganese is 129% higher.
  • Swordfish has a lower glycemic index (0) than spelt (63).

The food types used in this comparison are Spelt, uncooked and Fish, swordfish, cooked, dry heat.

Infographic

Spelt vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +288.6%
Contains more CalciumCalcium +350%
Contains more IronIron +886.7%
Contains more CopperCopper +1010.9%
Contains more ZincZinc +320.5%
Contains more PhosphorusPhosphorus +31.9%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +22846.2%
Contains more PotassiumPotassium +28.6%
Contains more SeleniumSelenium +485.5%

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
5
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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin B1Vitamin B1 +309%
Contains more Vitamin B2Vitamin B2 +79.4%
Contains more Vitamin B5Vitamin B5 +156.1%
Contains more Vitamin KVitamin K +3500%
Contains more FolateFolate +2150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +205.1%
Contains more Vitamin B3Vitamin B3 +35.2%
Contains more Vitamin B6Vitamin B6 +167.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Spelt Swordfish DV% diff.
Manganese 2.983mg 0.013mg 129%
Selenium 11.7µg 68.5µg 103%
Vitamin D 16.6µg 83%
Vitamin D 666IU 83%
Vitamin B12 0µg 1.62µg 68%
Copper 0.511mg 0.046mg 52%
Iron 4.44mg 0.45mg 50%
Fiber 10.7g 0g 43%
Vitamin B6 0.23mg 0.615mg 30%
Cholesterol 0mg 78mg 26%
Magnesium 136mg 35mg 24%
Vitamin B1 0.364mg 0.089mg 23%
Carbs 70.19g 0g 23%
Zinc 3.28mg 0.78mg 23%
Starch 53.92g 22%
Protein 14.57g 23.45g 18%
Vitamin B3 6.843mg 9.254mg 15%
Phosphorus 401mg 304mg 14%
Choline 77.5mg 14%
Vitamin B5 1.068mg 0.417mg 13%
Folate 45µg 2µg 11%
Vitamin E 0.79mg 2.41mg 11%
Monounsaturated fat 0.445g 3.544g 8%
Calories 338kcal 172kcal 8%
Fats 2.43g 7.93g 8%
Saturated fat 0.406g 1.911g 7%
Vitamin A 0µg 43µg 5%
Vitamin B2 0.113mg 0.063mg 4%
Sodium 8mg 97mg 4%
Potassium 388mg 499mg 3%
Vitamin K 3.6µg 0.1µg 3%
Calcium 27mg 6mg 2%
Polyunsaturated fat 1.258g 1.368g 1%
Net carbs 59.49g 0g N/A
Sugar 6.82g 0g N/A
Trans fat 0.056g N/A
Tryptophan 0.132mg 0.265mg 0%
Threonine 0.443mg 1.035mg 0%
Isoleucine 0.552mg 1.088mg 0%
Leucine 1.07mg 1.919mg 0%
Lysine 0.409mg 2.168mg 0%
Methionine 0.258mg 0.699mg 0%
Phenylalanine 0.737mg 0.922mg 0%
Valine 0.681mg 1.216mg 0%
Histidine 0.36mg 0.695mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0g 0.022g 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +397.2%
Contains more ProteinProtein +60.9%
Contains more FatsFats +226.3%
Contains more WaterWater +519.4%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -78.8%
Contains more Mono. FatMonounsaturated fat +696.4%
~equal in Polyunsaturated fat ~1.368g

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.