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Miso vs. Spelt — In-Depth Nutrition Comparison

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Important differences between Miso and Spelt

  • Miso has more Vitamin K, however, Spelt is richer in Manganese, Vitamin B3, Phosphorus, Iron, Vitamin B1, Fiber, Magnesium, and Vitamin B5.
  • Miso's daily need coverage for Sodium is 162% more.
  • Miso contains 8 times more Vitamin K than Spelt. Miso contains 29.3µg of Vitamin K, while Spelt contains 3.6µg.
  • Spelt contains less Sodium.

The food varieties used in the comparison are Miso and Spelt, uncooked.

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
1
:
9
Spelt
Contains more Calcium +111.1%
Contains more Iron +78.3%
Contains more Magnesium +183.3%
Contains more Phosphorus +152.2%
Contains more Potassium +84.8%
Contains less Sodium -99.8%
Contains more Zinc +28.1%
Contains more Copper +21.7%
Contains more Manganese +247.3%
Contains more Selenium +67.1%
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 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +111.1%
Contains more Iron +78.3%
Contains more Magnesium +183.3%
Contains more Phosphorus +152.2%
Contains more Potassium +84.8%
Contains less Sodium -99.8%
Contains more Zinc +28.1%
Contains more Copper +21.7%
Contains more Manganese +247.3%
Contains more Selenium +67.1%

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
5
:
6
Spelt
Contains more Vitamin A +770%
Contains more Vitamin B2 +106.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +713.9%
Contains more Vitamin E +7800%
Contains more Vitamin B1 +271.4%
Contains more Vitamin B3 +655.3%
Contains more Vitamin B5 +216.9%
Contains more Vitamin B6 +15.6%
Contains more Folate +136.8%
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% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin A +770%
Contains more Vitamin B2 +106.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +713.9%
Contains more Vitamin E +7800%
Contains more Vitamin B1 +271.4%
Contains more Vitamin B3 +655.3%
Contains more Vitamin B5 +216.9%
Contains more Vitamin B6 +15.6%
Contains more Folate +136.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
3
:
2
Spelt
Contains more Fats +147.3%
Contains more Water +290.4%
Contains more Other +615.6%
Contains more Protein +13.9%
Contains more Carbs +176.7%
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
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 Fats +147.3%
Contains more Water +290.4%
Contains more Other +615.6%
Contains more Protein +13.9%
Contains more Carbs +176.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
2
:
1
Spelt
Contains more Monounsaturated Fat +151.2%
Contains more Polyunsaturated fat +129.3%
Contains less Saturated Fat -60.4%
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +151.2%
Contains more Polyunsaturated fat +129.3%
Contains less Saturated Fat -60.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Miso
1
:
4
Spelt
Contains more Fructose +2400%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Maltose +2475%
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more Fructose +2400%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Maltose +2475%

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

All nutrients comparison - raw data values

Nutrient Miso Spelt Opinion
Net carbs 19.97g 59.49g Spelt
Protein 12.79g 14.57g Spelt
Fats 6.01g 2.43g Miso
Carbs 25.37g 70.19g Spelt
Calories 198kcal 338kcal Spelt
Starch 53.92g Spelt
Fructose 6g 0.24g Miso
Sugar 6.2g 6.82g Miso
Fiber 5.4g 10.7g Spelt
Calcium 57mg 27mg Miso
Iron 2.49mg 4.44mg Spelt
Magnesium 48mg 136mg Spelt
Phosphorus 159mg 401mg Spelt
Potassium 210mg 388mg Spelt
Sodium 3728mg 8mg Spelt
Zinc 2.56mg 3.28mg Spelt
Copper 0.42mg 0.511mg Spelt
Manganese 0.859mg 2.983mg Spelt
Selenium 7µg 11.7µg Spelt
Vitamin A 87IU 10IU Miso
Vitamin A RAE 4µg 0µg Miso
Vitamin E 0.01mg 0.79mg Spelt
Vitamin B1 0.098mg 0.364mg Spelt
Vitamin B2 0.233mg 0.113mg Miso
Vitamin B3 0.906mg 6.843mg Spelt
Vitamin B5 0.337mg 1.068mg Spelt
Vitamin B6 0.199mg 0.23mg Spelt
Folate 19µg 45µg Spelt
Vitamin B12 0.08µg 0µg Miso
Vitamin K 29.3µg 3.6µg Miso
Tryptophan 0.155mg 0.132mg Miso
Threonine 0.479mg 0.443mg Miso
Isoleucine 0.508mg 0.552mg Spelt
Leucine 0.82mg 1.07mg Spelt
Lysine 0.478mg 0.409mg Miso
Methionine 0.129mg 0.258mg Spelt
Phenylalanine 0.486mg 0.737mg Spelt
Valine 0.547mg 0.681mg Spelt
Histidine 0.243mg 0.36mg Spelt
Saturated Fat 1.025g 0.406g Spelt
Monounsaturated Fat 1.118g 0.445g Miso
Polyunsaturated fat 2.884g 1.258g Miso
Omega-3 - ALA 0.065g Spelt

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

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
35%
Spelt
Minerals Daily Need Coverage Score
108%
Miso
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 3720mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.619g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $3.4)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Miso
Miso is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Miso
Miso is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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/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.