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Spelt vs. Tuna Bluefin — In-Depth Nutrition Comparison

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How are spelt and tuna Bluefin different?

  • Spelt is richer in manganese, copper, fiber, iron, and zinc, while tuna Bluefin is higher in vitamin B12, selenium, vitamin A, vitamin B3, and vitamin B6.
  • Tuna Bluefin covers your daily need for vitamin B12, 453% more than spelt.
  • Spelt has a higher glycemic index (63) than tuna Bluefin (0).

Spelt, uncooked and Fish, tuna, fresh, bluefin, cooked, dry heat types were used in this article.

Infographic

Spelt vs Tuna Bluefin 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
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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more MagnesiumMagnesium +112.5%
Contains more CalciumCalcium +170%
Contains more PotassiumPotassium +20.1%
Contains more IronIron +238.9%
Contains more CopperCopper +364.5%
Contains more ZincZinc +326%
Contains more PhosphorusPhosphorus +23%
Contains less SodiumSodium -84%
Contains more ManganeseManganese +14815%
Contains more SeleniumSelenium +300%

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
4
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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +30.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +170.8%
Contains more Vitamin B3Vitamin B3 +54%
Contains more Vitamin B5Vitamin B5 +28.3%
Contains more Vitamin B6Vitamin B6 +128.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Tuna Bluefin DV% diff.
Vitamin B12 0µg 10.88µg 453%
Manganese 2.983mg 0.02mg 129%
Vitamin A 0µg 757µg 84%
Selenium 11.7µg 46.8µg 64%
Copper 0.511mg 0.11mg 45%
Fiber 10.7g 0g 43%
Iron 4.44mg 1.31mg 39%
Protein 14.57g 29.91g 31%
Vitamin B6 0.23mg 0.525mg 23%
Carbs 70.19g 0g 23%
Zinc 3.28mg 0.77mg 23%
Vitamin B3 6.843mg 10.54mg 23%
Starch 53.92g 22%
Magnesium 136mg 64mg 17%
Cholesterol 0mg 49mg 16%
Vitamin B2 0.113mg 0.306mg 15%
Phosphorus 401mg 326mg 11%
Folate 45µg 2µg 11%
Calories 338kcal 184kcal 8%
Vitamin B1 0.364mg 0.278mg 7%
Vitamin B5 1.068mg 1.37mg 6%
Fats 2.43g 6.28g 6%
Vitamin E 0.79mg 5%
Saturated fat 0.406g 1.612g 5%
Monounsaturated fat 0.445g 2.053g 4%
Polyunsaturated fat 1.258g 1.844g 4%
Vitamin K 3.6µg 3%
Sodium 8mg 50mg 2%
Potassium 388mg 323mg 2%
Calcium 27mg 10mg 2%
Net carbs 59.49g 0g N/A
Sugar 6.82g N/A
Tryptophan 0.132mg 0.335mg 0%
Threonine 0.443mg 1.311mg 0%
Isoleucine 0.552mg 1.378mg 0%
Leucine 1.07mg 2.431mg 0%
Lysine 0.409mg 2.747mg 0%
Methionine 0.258mg 0.885mg 0%
Phenylalanine 0.737mg 1.168mg 0%
Valine 0.681mg 1.541mg 0%
Histidine 0.36mg 0.88mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0.363g N/A
Omega-3 - DHA 1.141g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.16g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
1
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
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +105.3%
Contains more FatsFats +158.4%
Contains more WaterWater +436.2%
Contains more OtherOther +163.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains less Sat. FatSaturated fat -74.8%
Contains more Mono. FatMonounsaturated fat +361.3%
Contains more Poly. FatPolyunsaturated fat +46.6%

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.