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Surimi vs. Spelt — In-Depth Nutrition Comparison

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How are surimi and spelt different?

  • Surimi is higher in vitamin B12 and selenium; however, spelt is richer in manganese, copper, iron, fiber, vitamin B3, vitamin B1, zinc, and magnesium.
  • Daily need coverage for manganese for spelt is 129% higher.
  • Surimi has a lower glycemic index (50) than spelt (63).

Fish, surimi and Spelt, uncooked are the varieties used in this article.

Infographic

Surimi vs Spelt 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.
Surimi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
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%
Contains more SeleniumSelenium +140.2%
Contains more MagnesiumMagnesium +216.3%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +246.4%
Contains more IronIron +1607.7%
Contains more CopperCopper +1496.9%
Contains more ZincZinc +893.9%
Contains more PhosphorusPhosphorus +42.2%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +27018.2%

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.
Surimi
2
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Spelt
8
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +25.4%
Contains more Vitamin B1Vitamin B1 +1720%
Contains more Vitamin B2Vitamin B2 +438.1%
Contains more Vitamin B3Vitamin B3 +3010.5%
Contains more Vitamin B5Vitamin B5 +1425.7%
Contains more Vitamin B6Vitamin B6 +666.7%
Contains more Vitamin KVitamin K +3500%
Contains more FolateFolate +2150%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
2
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Spelt
3
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
Contains more WaterWater +592.7%
Contains more FatsFats +170%
Contains more CarbsCarbs +924.7%
Contains more OtherOther +145.2%
~equal in Protein ~14.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
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
Contains less Sat. FatSaturated fat -53%
Contains more Mono. FatMonounsaturated fat +198.7%
Contains more Poly. FatPolyunsaturated fat +184%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Surimi Spelt DV% diff.
Manganese 0.011mg 2.983mg 129%
Vitamin B12 1.6µg 0µg 67%
Copper 0.032mg 0.511mg 53%
Iron 0.26mg 4.44mg 52%
Fiber 0g 10.7g 43%
Vitamin B3 0.22mg 6.843mg 41%
Selenium 28.1µg 11.7µg 30%
Vitamin B1 0.02mg 0.364mg 29%
Zinc 0.33mg 3.28mg 27%
Magnesium 43mg 136mg 22%
Starch 53.92g 22%
Carbs 6.85g 70.19g 21%
Vitamin B5 0.07mg 1.068mg 20%
Phosphorus 282mg 401mg 17%
Vitamin B6 0.03mg 0.23mg 15%
Calories 99kcal 338kcal 12%
Folate 2µg 45µg 11%
Cholesterol 30mg 0mg 10%
Potassium 112mg 388mg 8%
Vitamin B2 0.021mg 0.113mg 7%
Sodium 143mg 8mg 6%
Polyunsaturated fat 0.443g 1.258g 5%
Vitamin K 0.1µg 3.6µg 3%
Calcium 9mg 27mg 2%
Fats 0.9g 2.43g 2%
Vitamin A 20µg 0µg 2%
Protein 15.18g 14.57g 1%
Vitamin E 0.63mg 0.79mg 1%
Saturated fat 0.191g 0.406g 1%
Monounsaturated fat 0.149g 0.445g 1%
Net carbs 6.85g 59.49g N/A
Sugar 0g 6.82g N/A
Tryptophan 0.092mg 0.132mg 0%
Threonine 0.734mg 0.443mg 0%
Isoleucine 0.709mg 0.552mg 0%
Leucine 1.202mg 1.07mg 0%
Lysine 1.387mg 0.409mg 0%
Methionine 0.515mg 0.258mg 0%
Phenylalanine 0.595mg 0.737mg 0%
Valine 0.77mg 0.681mg 0%
Histidine 0.35mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0.157g N/A
Omega-3 - DHA 0.241g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.014g N/A

Which food is preferable for your diet?

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

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
19%
Surimi
32%
Spelt
Minerals Daily Need Coverage Score
37%
Surimi
119%
Spelt

Comparison summary

Which food is lower in Sugar?
Surimi
Surimi is lower in Sugar (difference - 6.82g)
Which food is lower in Saturated fat?
Surimi
Surimi is lower in Saturated fat (difference - 0.215g)
Which food is lower in glycemic index?
Surimi
Surimi is lower in glycemic index (difference - 13)
Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 30mg)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 135mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $4)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.