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  6. Tuna salad vs. Spelt

Tuna salad vs. Spelt — In-Depth Nutrition Comparison

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How are tuna salad and spelt different?

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

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

Infographic

Tuna salad 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.
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%
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%
Contains more SeleniumSelenium +252.1%
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%

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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
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 FolateFolate +462.5%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~6.843mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tuna salad Spelt DV% diff.
Manganese 0.04mg 2.983mg 128%
Selenium 41.2µg 11.7µg 54%
Vitamin B12 1.2µg 0µg 50%
Fiber 0g 10.7g 43%
Iron 1mg 4.44mg 43%
Copper 0.145mg 0.511mg 41%
Phosphorus 178mg 401mg 32%
Vitamin B1 0.031mg 0.364mg 28%
Magnesium 19mg 136mg 28%
Zinc 0.56mg 3.28mg 25%
Starch 53.92g 22%
Carbs 9.41g 70.19g 20%
Polyunsaturated fat 4.122g 1.258g 19%
Sodium 402mg 8mg 17%
Vitamin B5 0.26mg 1.068mg 16%
Vitamin B6 0.081mg 0.23mg 11%
Fats 9.26g 2.43g 11%
Folate 8µg 45µg 9%
Calories 187kcal 338kcal 8%
Potassium 178mg 388mg 6%
Monounsaturated fat 2.887g 0.445g 6%
Vitamin E 0.79mg 5%
Saturated fat 1.544g 0.406g 5%
Cholesterol 13mg 0mg 4%
Vitamin K 3.6µg 3%
Vitamin B2 0.07mg 0.113mg 3%
Protein 16.04g 14.57g 3%
Vitamin A 24µg 0µg 3%
Vitamin C 2.2mg 0mg 2%
Vitamin B3 6.7mg 6.843mg 1%
Calcium 17mg 27mg 1%
Net carbs 9.41g 59.49g N/A
Sugar 6.82g N/A
Tryptophan 0.18mg 0.132mg 0%
Threonine 0.701mg 0.443mg 0%
Isoleucine 0.739mg 0.552mg 0%
Leucine 1.293mg 1.07mg 0%
Lysine 1.457mg 0.409mg 0%
Methionine 0.47mg 0.258mg 0%
Phenylalanine 0.626mg 0.737mg 0%
Valine 0.824mg 0.681mg 0%
Histidine 0.467mg 0.36mg 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
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
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
Contains more FatsFats +281.1%
Contains more WaterWater +473.1%
Contains more OtherOther +19%
Contains more CarbsCarbs +645.9%
~equal in Protein ~14.57g

Fat Type Comparison

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

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