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Spelt vs. Rainbow trout — In-Depth Nutrition Comparison

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Differences between Spelt and Rainbow trout

  • Spelt is higher in Manganese, Copper, Iron, and Fiber, however, Rainbow trout is richer in Vitamin B12, Selenium, Vitamin B6, Vitamin B3, and Vitamin E .
  • Rainbow trout's daily need coverage for Vitamin B12 is 179% higher.

The food types used in this comparison are Spelt, cooked and Fish, trout, rainbow, farmed, raw.

Infographic

Spelt vs Rainbow trout 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 Iron +438.7%
Contains more Magnesium +96%
Contains less Sodium -90.2%
Contains more Zinc +177.8%
Contains more Copper +367.4%
Contains more Manganese +9818.2%
Contains more Calcium +150%
Contains more Phosphorus +50.7%
Contains more Potassium +163.6%
Contains more Selenium +490%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Iron +438.7%
Contains more Magnesium +96%
Contains less Sodium -90.2%
Contains more Zinc +177.8%
Contains more Copper +367.4%
Contains more Manganese +9818.2%
Contains more Calcium +150%
Contains more Phosphorus +50.7%
Contains more Potassium +163.6%
Contains more Selenium +490%

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
1
:
Contains more Folate +18.2%
Contains more Vitamin A +6900%
Contains more Vitamin E +800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16.5%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +116.6%
Contains more Vitamin B6 +325%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Contains more Folate +18.2%
Contains more Vitamin A +6900%
Contains more Vitamin E +800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16.5%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +116.6%
Contains more Vitamin B6 +325%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Other +712.5%
Contains more Protein +262.5%
Contains more Fats +627.1%
Contains more Water +10.9%
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more Carbs +∞%
Contains more Other +712.5%
Contains more Protein +262.5%
Contains more Fats +627.1%
Contains more Water +10.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Rainbow trout
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spelt Rainbow trout Opinion
Net carbs 22.54g 0g Spelt
Protein 5.5g 19.94g Rainbow trout
Fats 0.85g 6.18g Rainbow trout
Carbs 26.44g 0g Spelt
Calories 127kcal 141kcal Rainbow trout
Starch 19.57g Spelt
Fiber 3.9g 0g Spelt
Calcium 10mg 25mg Rainbow trout
Iron 1.67mg 0.31mg Spelt
Magnesium 49mg 25mg Spelt
Phosphorus 150mg 226mg Rainbow trout
Potassium 143mg 377mg Rainbow trout
Sodium 5mg 51mg Spelt
Zinc 1.25mg 0.45mg Spelt
Copper 0.215mg 0.046mg Spelt
Manganese 1.091mg 0.011mg Spelt
Selenium 4µg 23.6µg Rainbow trout
Vitamin A 4IU 280IU Rainbow trout
Vitamin A RAE 0µg 84µg Rainbow trout
Vitamin E 0.26mg 2.34mg Rainbow trout
Vitamin D 635IU Rainbow trout
Vitamin D 15.9µg Rainbow trout
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.103mg 0.12mg Rainbow trout
Vitamin B2 0.03mg 0.09mg Rainbow trout
Vitamin B3 2.57mg 5.567mg Rainbow trout
Vitamin B5 1.667mg Rainbow trout
Vitamin B6 0.08mg 0.34mg Rainbow trout
Folate 13µg 11µg Spelt
Vitamin B12 0µg 4.3µg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.234mg Rainbow trout
Threonine 0.915mg Rainbow trout
Isoleucine 0.962mg Rainbow trout
Leucine 1.696mg Rainbow trout
Lysine 1.916mg Rainbow trout
Methionine 0.618mg Rainbow trout
Phenylalanine 0.815mg Rainbow trout
Valine 1.075mg Rainbow trout
Histidine 0.614mg Rainbow trout
Cholesterol 0mg 59mg Spelt
Trans Fat 0.047g Spelt
Saturated Fat 1.383g Spelt
Omega-3 - DHA 0.516g Rainbow trout
Omega-3 - EPA 0.217g Rainbow trout
Omega-3 - DPA 0.091g Rainbow trout
Monounsaturated Fat 1.979g Rainbow trout
Polyunsaturated fat 1.507g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Rainbow trout
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Spelt
119%
Rainbow trout
Minerals Daily Need Coverage Score
45%
Spelt
33%
Rainbow trout

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 46mg)
Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 1.383g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $7)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 63)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/169746/nutrients
  2. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.