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  6. Spelt vs. Tuna salad

Spelt vs. Tuna salad — In-Depth Nutrition Comparison

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How are spelt and tuna salad different?

  • Spelt is richer in manganese, iron, fiber, copper, phosphorus, magnesium, vitamin B1, and zinc, while tuna salad is higher in selenium and vitamin B12.
  • Spelt covers your daily need for manganese, 128% more than tuna salad.

Spelt, uncooked and Fish, tuna salad types were used in this article.

Infographic

Spelt vs Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +615.8%
Contains more CalciumCalcium +58.8%
Contains more PotassiumPotassium +118%
Contains more IronIron +344%
Contains more CopperCopper +252.4%
Contains more ZincZinc +485.7%
Contains more PhosphorusPhosphorus +125.3%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +7357.5%
Contains more SeleniumSelenium +252.1%

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
7
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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1074.2%
Contains more Vitamin B2Vitamin B2 +61.4%
Contains more Vitamin B5Vitamin B5 +310.8%
Contains more Vitamin B6Vitamin B6 +184%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +462.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~6.7mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Tuna salad DV% diff.
Manganese 2.983mg 0.04mg 128%
Selenium 11.7µg 41.2µg 54%
Vitamin B12 0µg 1.2µg 50%
Fiber 10.7g 0g 43%
Iron 4.44mg 1mg 43%
Copper 0.511mg 0.145mg 41%
Phosphorus 401mg 178mg 32%
Vitamin B1 0.364mg 0.031mg 28%
Magnesium 136mg 19mg 28%
Zinc 3.28mg 0.56mg 25%
Starch 53.92g 22%
Carbs 70.19g 9.41g 20%
Polyunsaturated fat 1.258g 4.122g 19%
Sodium 8mg 402mg 17%
Vitamin B5 1.068mg 0.26mg 16%
Vitamin B6 0.23mg 0.081mg 11%
Fats 2.43g 9.26g 11%
Folate 45µg 8µg 9%
Calories 338kcal 187kcal 8%
Potassium 388mg 178mg 6%
Monounsaturated fat 0.445g 2.887g 6%
Vitamin E 0.79mg 5%
Saturated fat 0.406g 1.544g 5%
Cholesterol 0mg 13mg 4%
Vitamin K 3.6µg 3%
Vitamin B2 0.113mg 0.07mg 3%
Protein 14.57g 16.04g 3%
Vitamin A 0µg 24µg 3%
Vitamin C 0mg 2.2mg 2%
Vitamin B3 6.843mg 6.7mg 1%
Calcium 27mg 17mg 1%
Net carbs 59.49g 9.41g N/A
Sugar 6.82g N/A
Tryptophan 0.132mg 0.18mg 0%
Threonine 0.443mg 0.701mg 0%
Isoleucine 0.552mg 0.739mg 0%
Leucine 1.07mg 1.293mg 0%
Lysine 0.409mg 1.457mg 0%
Methionine 0.258mg 0.47mg 0%
Phenylalanine 0.737mg 0.626mg 0%
Valine 0.681mg 0.824mg 0%
Histidine 0.36mg 0.467mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g N/A
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more CarbsCarbs +645.9%
Contains more ProteinProtein +10.1%
Contains more FatsFats +281.1%
Contains more WaterWater +473.1%
Contains more OtherOther +19%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -73.7%
Contains more Mono. FatMonounsaturated fat +548.8%
Contains more Poly. FatPolyunsaturated fat +227.7%

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.