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Miso vs. Spelt — In-Depth Nutrition Comparison

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Summary of differences between Miso and Spelt

  • Miso has more Copper, Vitamin B2, Zinc, Iron, Vitamin B6, Fiber, and Selenium, while Spelt has more Vitamin B3, and Manganese.
  • Miso covers your daily need of Sodium 162% more than Spelt.
  • Miso contains 8 times more Vitamin B2 than Spelt. While Miso contains 0.233mg of Vitamin B2, Spelt contains only 0.03mg.
  • The amount of Sodium in Spelt is lower.

These are the specific foods used in this comparison Miso and Spelt, cooked.

Infographic

Miso 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.
Miso
7
:
3
Spelt
Contains more Calcium +470%
Contains more Iron +49.1%
Contains more Potassium +46.9%
Contains more Zinc +104.8%
Contains more Copper +95.3%
Contains more Selenium +75%
Contains less Sodium -99.9%
Contains more Manganese +27%
Equal in Magnesium - 49
Equal in Phosphorus - 150
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +470%
Contains more Iron +49.1%
Contains more Potassium +46.9%
Contains more Zinc +104.8%
Contains more Copper +95.3%
Contains more Selenium +75%
Contains less Sodium -99.9%
Contains more Manganese +27%
Equal in Magnesium - 49
Equal in Phosphorus - 150

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.
Miso
8
:
3
Spelt
Contains more Vitamin A +2075%
Contains more Vitamin B2 +676.7%
Contains more Vitamin B6 +148.8%
Contains more Folate +46.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +2500%
Contains more Vitamin B3 +183.7%
Equal in Vitamin B1 - 0.103
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 74%
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 +2075%
Contains more Vitamin B2 +676.7%
Contains more Vitamin B6 +148.8%
Contains more Folate +46.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +2500%
Contains more Vitamin B3 +183.7%
Equal in Vitamin B1 - 0.103

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
3
:
2
Spelt
Contains more Protein +132.5%
Contains more Fats +607.1%
Contains more Other +1870.8%
Contains more Water +54.7%
Equal in Carbs - 26.44
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 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 +132.5%
Contains more Fats +607.1%
Contains more Other +1870.8%
Contains more Water +54.7%
Equal in Carbs - 26.44

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Miso
2
:
1
Spelt
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Spelt Opinion
Net carbs 19.97g 22.54g Spelt
Protein 12.79g 5.5g Miso
Fats 6.01g 0.85g Miso
Carbs 25.37g 26.44g Spelt
Calories 198kcal 127kcal Miso
Starch 19.57g Spelt
Fructose 6g Miso
Sugar 6.2g Spelt
Fiber 5.4g 3.9g Miso
Calcium 57mg 10mg Miso
Iron 2.49mg 1.67mg Miso
Magnesium 48mg 49mg Spelt
Phosphorus 159mg 150mg Miso
Potassium 210mg 143mg Miso
Sodium 3728mg 5mg Spelt
Zinc 2.56mg 1.25mg Miso
Copper 0.42mg 0.215mg Miso
Manganese 0.859mg 1.091mg Spelt
Selenium 7µg 4µg Miso
Vitamin A 87IU 4IU Miso
Vitamin A RAE 4µg 0µg Miso
Vitamin E 0.01mg 0.26mg Spelt
Vitamin B1 0.098mg 0.103mg Spelt
Vitamin B2 0.233mg 0.03mg Miso
Vitamin B3 0.906mg 2.57mg Spelt
Vitamin B5 0.337mg Miso
Vitamin B6 0.199mg 0.08mg Miso
Folate 19µg 13µg Miso
Vitamin B12 0.08µg 0µg Miso
Vitamin K 29.3µg Miso
Tryptophan 0.155mg Miso
Threonine 0.479mg Miso
Isoleucine 0.508mg Miso
Leucine 0.82mg Miso
Lysine 0.478mg Miso
Methionine 0.129mg Miso
Phenylalanine 0.486mg Miso
Valine 0.547mg Miso
Histidine 0.243mg Miso
Saturated Fat 1.025g Spelt
Monounsaturated Fat 1.118g Miso
Polyunsaturated fat 2.884g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso 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
22%
Miso
10%
Spelt
Minerals Daily Need Coverage Score
108%
Miso
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 3723mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 1.025g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $3.4)
Which food is lower in glycemic index?
Miso
Miso is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.