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  6. Tuna vs. Spelt

Tuna vs. Spelt — In-Depth Nutrition Comparison

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Differences between Tuna and Spelt

  • Tuna is higher in Selenium, Vitamin B12, Vitamin B3, and Vitamin B6, however, Spelt is richer in Manganese, Copper, Iron, Fiber, Zinc, and Magnesium.
  • Tuna's daily need coverage for Selenium is 175% higher.

The food types used in this comparison are Fish, tuna, yellowfin, fresh, cooked, dry heat and Spelt, uncooked.

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
Tuna
2
:
8
Spelt
Spelt
Contains more Potassium +35.8%
Contains more Selenium +824.8%
Contains more Calcium +575%
Contains more Iron +382.6%
Contains more Magnesium +223.8%
Contains more Phosphorus +20.4%
Contains less Sodium -85.2%
Contains more Zinc +628.9%
Contains more Copper +1088.4%
Contains more Manganese +22846.2%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Potassium +35.8%
Contains more Selenium +824.8%
Contains more Calcium +575%
Contains more Iron +382.6%
Contains more Magnesium +223.8%
Contains more Phosphorus +20.4%
Contains less Sodium -85.2%
Contains more Zinc +628.9%
Contains more Copper +1088.4%
Contains more Manganese +22846.2%

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.
Tuna
Tuna
7
:
5
Spelt
Spelt
Contains more Vitamin A +550%
Contains more Vitamin B2 +21.2%
Contains more Vitamin B3 +222.5%
Contains more Vitamin B6 +351.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +172.4%
Contains more Vitamin B1 +171.6%
Contains more Vitamin B5 +219.8%
Contains more Folate +2150%
Contains more Vitamin K +3500%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 43% 1%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 0% 10%
Contains more Vitamin A +550%
Contains more Vitamin B2 +21.2%
Contains more Vitamin B3 +222.5%
Contains more Vitamin B6 +351.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +172.4%
Contains more Vitamin B1 +171.6%
Contains more Vitamin B5 +219.8%
Contains more Folate +2150%
Contains more Vitamin K +3500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
:
3
Spelt
Spelt
Contains more Protein +100.1%
Contains more Water +526%
Contains more Fats +311.9%
Contains more Carbs +∞%
Contains more Other +39.8%
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Spelt
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 Protein +100.1%
Contains more Water +526%
Contains more Fats +311.9%
Contains more Carbs +∞%
Contains more Other +39.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Spelt
Spelt
Contains less Saturated Fat -49.5%
Contains more Monounsaturated Fat +222.5%
Contains more Polyunsaturated fat +618.9%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -49.5%
Contains more Monounsaturated Fat +222.5%
Contains more Polyunsaturated fat +618.9%

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 Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Spelt Opinion
Net carbs 0g 59.49g Spelt
Protein 29.15g 14.57g Tuna
Fats 0.59g 2.43g Spelt
Carbs 0g 70.19g Spelt
Calories 130kcal 338kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 0g 6.82g Tuna
Fiber 0g 10.7g Spelt
Calcium 4mg 27mg Spelt
Iron 0.92mg 4.44mg Spelt
Magnesium 42mg 136mg Spelt
Phosphorus 333mg 401mg Spelt
Potassium 527mg 388mg Tuna
Sodium 54mg 8mg Spelt
Zinc 0.45mg 3.28mg Spelt
Copper 0.043mg 0.511mg Spelt
Manganese 0.013mg 2.983mg Spelt
Selenium 108.2µg 11.7µg Tuna
Vitamin A 65IU 10IU Tuna
Vitamin A RAE 22µg 0µg Tuna
Vitamin E 0.29mg 0.79mg Spelt
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin B1 0.134mg 0.364mg Spelt
Vitamin B2 0.137mg 0.113mg Tuna
Vitamin B3 22.07mg 6.843mg Tuna
Vitamin B5 0.334mg 1.068mg Spelt
Vitamin B6 1.038mg 0.23mg Tuna
Folate 2µg 45µg Spelt
Vitamin B12 2.35µg 0µg Tuna
Choline 77.6mg Tuna
Vitamin K 0.1µg 3.6µg Spelt
Tryptophan 0.313mg 0.132mg Tuna
Threonine 1.224mg 0.443mg Tuna
Isoleucine 1.287mg 0.552mg Tuna
Leucine 2.27mg 1.07mg Tuna
Lysine 2.565mg 0.409mg Tuna
Methionine 0.827mg 0.258mg Tuna
Phenylalanine 1.091mg 0.737mg Tuna
Valine 1.438mg 0.681mg Tuna
Histidine 0.822mg 0.36mg Tuna
Cholesterol 47mg 0mg Spelt
Trans Fat 0.02g Spelt
Saturated Fat 0.205g 0.406g Tuna
Omega-3 - DHA 0.105g Tuna
Omega-3 - EPA 0.015g Tuna
Omega-3 - DPA 0.005g Tuna
Monounsaturated Fat 0.138g 0.445g Spelt
Polyunsaturated fat 0.175g 1.258g Spelt
Omega-6 - Eicosadienoic acid 0.002g 0g Tuna
Omega-3 - ALA 0.065g Spelt

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

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
88%
Tuna
32%
Spelt
Minerals Daily Need Coverage Score
88%
Tuna
119%
Spelt

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 6.82g)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.201g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 63)
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 - 47mg)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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/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.