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Tuna vs. Spelt — In-Depth Nutrition Comparison

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Important differences between Tuna and Spelt

  • Tuna has more Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Phosphorus, and Potassium, however, Spelt is richer in Manganese, Copper, and Fiber.
  • Tuna's daily need coverage for Selenium is 189% more.
  • Spelt contains less Cholesterol.

The food varieties used in the comparison are Fish, tuna, yellowfin, fresh, cooked, dry heat and Spelt, cooked.

Infographic

Tuna 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.
Tuna
3
:
7
Spelt
Contains more Phosphorus +122%
Contains more Potassium +268.5%
Contains more Selenium +2605%
Contains more Calcium +150%
Contains more Iron +81.5%
Contains more Magnesium +16.7%
Contains less Sodium -90.7%
Contains more Zinc +177.8%
Contains more Copper +400%
Contains more Manganese +8292.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Phosphorus +122%
Contains more Potassium +268.5%
Contains more Selenium +2605%
Contains more Calcium +150%
Contains more Iron +81.5%
Contains more Magnesium +16.7%
Contains less Sodium -90.7%
Contains more Zinc +177.8%
Contains more Copper +400%
Contains more Manganese +8292.3%

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.
Tuna
10
:
1
Spelt
Contains more Vitamin A +1525%
Contains more Vitamin E +11.5%
Contains more Vitamin B1 +30.1%
Contains more Vitamin B2 +356.7%
Contains more Vitamin B3 +758.8%
Contains more Vitamin B6 +1197.5%
Contains more Vitamin B12 +∞%
Contains more Folate +550%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
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%
Contains more Vitamin A +1525%
Contains more Vitamin E +11.5%
Contains more Vitamin B1 +30.1%
Contains more Vitamin B2 +356.7%
Contains more Vitamin B3 +758.8%
Contains more Vitamin B6 +1197.5%
Contains more Vitamin B12 +∞%
Contains more Folate +550%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
3
:
2
Spelt
Contains more Protein +430%
Contains more Other +96.9%
Contains more Fats +44.1%
Contains more Carbs +∞%
Equal in Water - 66.56
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Protein +430%
Contains more Other +96.9%
Contains more Fats +44.1%
Contains more Carbs +∞%
Equal in Water - 66.56

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Spelt Opinion
Net carbs 0g 22.54g Spelt
Protein 29.15g 5.5g Tuna
Fats 0.59g 0.85g Spelt
Carbs 0g 26.44g Spelt
Calories 130kcal 127kcal Tuna
Starch 19.57g Spelt
Fiber 0g 3.9g Spelt
Calcium 4mg 10mg Spelt
Iron 0.92mg 1.67mg Spelt
Magnesium 42mg 49mg Spelt
Phosphorus 333mg 150mg Tuna
Potassium 527mg 143mg Tuna
Sodium 54mg 5mg Spelt
Zinc 0.45mg 1.25mg Spelt
Copper 0.043mg 0.215mg Spelt
Manganese 0.013mg 1.091mg Spelt
Selenium 108.2µg 4µg Tuna
Vitamin A 65IU 4IU Tuna
Vitamin A RAE 22µg 0µg Tuna
Vitamin E 0.29mg 0.26mg Tuna
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin B1 0.134mg 0.103mg Tuna
Vitamin B2 0.137mg 0.03mg Tuna
Vitamin B3 22.07mg 2.57mg Tuna
Vitamin B5 0.334mg Tuna
Vitamin B6 1.038mg 0.08mg Tuna
Folate 2µg 13µg Spelt
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.313mg Tuna
Threonine 1.224mg Tuna
Isoleucine 1.287mg Tuna
Leucine 2.27mg Tuna
Lysine 2.565mg Tuna
Methionine 0.827mg Tuna
Phenylalanine 1.091mg Tuna
Valine 1.438mg Tuna
Histidine 0.822mg Tuna
Cholesterol 47mg 0mg Spelt
Trans Fat 0.02g Spelt
Saturated Fat 0.205g Spelt
Omega-3 - DHA 0.105g Tuna
Omega-3 - EPA 0.015g Tuna
Omega-3 - DPA 0.005g Tuna
Monounsaturated Fat 0.138g Tuna
Polyunsaturated fat 0.175g Tuna
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Spelt
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
92%
Tuna
10%
Spelt
Minerals Daily Need Coverage Score
88%
Tuna
45%
Spelt

Comparison summary

Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 63)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
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 - 49mg)
Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.205g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.