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.
- Tuna has a lower glycemic index (0) than spelt (63).
The food types used in this comparison are Fish, tuna, yellowfin, fresh, cooked, dry heat and Spelt, uncooked.
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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 PotassiumPotassium | +35.8% |
| Contains more SeleniumSelenium | +824.8% |
| Contains more MagnesiumMagnesium | +223.8% |
| Contains more CalciumCalcium | +575% |
| Contains more IronIron | +382.6% |
| Contains more CopperCopper | +1088.4% |
| Contains more ZincZinc | +628.9% |
| Contains more PhosphorusPhosphorus | +20.4% |
| Contains less SodiumSodium | -85.2% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +21.2% |
| Contains more Vitamin B3Vitamin B3 | +222.5% |
| Contains more Vitamin B6Vitamin B6 | +351.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +172.4% |
| Contains more Vitamin B1Vitamin B1 | +171.6% |
| Contains more Vitamin B5Vitamin B5 | +219.8% |
| Contains more Vitamin KVitamin K | +3500% |
| Contains more FolateFolate | +2150% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 108.2µg | 11.7µg | 175% |
| Manganese | 0.013mg | 2.983mg | 129% |
| Vitamin B12 | 2.35µg | 0µg | 98% |
| Vitamin B3 | 22.07mg | 6.843mg | 95% |
| Vitamin B6 | 1.038mg | 0.23mg | 62% |
| Copper | 0.043mg | 0.511mg | 52% |
| Iron | 0.92mg | 4.44mg | 44% |
| Fiber | 0g | 10.7g | 43% |
| Protein | 29.15g | 14.57g | 29% |
| Zinc | 0.45mg | 3.28mg | 26% |
| Carbs | 0g | 70.19g | 23% |
| Magnesium | 42mg | 136mg | 22% |
| Starch | 53.92g | 22% | |
| Vitamin B1 | 0.134mg | 0.364mg | 19% |
| Cholesterol | 47mg | 0mg | 16% |
| Vitamin B5 | 0.334mg | 1.068mg | 15% |
| Choline | 77.6mg | 14% | |
| Folate | 2µg | 45µg | 11% |
| Vitamin D | 2µg | 10% | |
| Calories | 130kcal | 338kcal | 10% |
| Phosphorus | 333mg | 401mg | 10% |
| Vitamin D | 82IU | 10% | |
| Polyunsaturated fat | 0.175g | 1.258g | 7% |
| Potassium | 527mg | 388mg | 4% |
| Fats | 0.59g | 2.43g | 3% |
| Vitamin K | 0.1µg | 3.6µg | 3% |
| Vitamin E | 0.29mg | 0.79mg | 3% |
| Calcium | 4mg | 27mg | 2% |
| Vitamin B2 | 0.137mg | 0.113mg | 2% |
| Sodium | 54mg | 8mg | 2% |
| Vitamin A | 22µg | 0µg | 2% |
| Saturated fat | 0.205g | 0.406g | 1% |
| Monounsaturated fat | 0.138g | 0.445g | 1% |
| Net carbs | 0g | 59.49g | N/A |
| Sugar | 0g | 6.82g | N/A |
| Trans fat | 0.02g | N/A | |
| Tryptophan | 0.313mg | 0.132mg | 0% |
| Threonine | 1.224mg | 0.443mg | 0% |
| Isoleucine | 1.287mg | 0.552mg | 0% |
| Leucine | 2.27mg | 1.07mg | 0% |
| Lysine | 2.565mg | 0.409mg | 0% |
| Methionine | 0.827mg | 0.258mg | 0% |
| Phenylalanine | 1.091mg | 0.737mg | 0% |
| Valine | 1.438mg | 0.681mg | 0% |
| Histidine | 0.822mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - EPA | 0.015g | N/A | |
| Omega-3 - DHA | 0.105g | N/A | |
| Omega-3 - ALA | 0.065g | N/A | |
| Omega-3 - DPA | 0.005g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +100.1% |
| Contains more WaterWater | +526% |
| Contains more FatsFats | +311.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +39.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -49.5% |
| Contains more Mono. FatMonounsaturated fat | +222.5% |
| Contains more Poly. FatPolyunsaturated fat | +618.9% |