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Soba vs Spelt - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Soba
0
:
8
Spelt
Contains more Iron +825%
Contains more Calcium +575%
Contains more Potassium +1008.6%
Contains more Magnesium +1411.1%
Contains more Copper +6287.5%
Contains more Zinc +2633.3%
Contains more Phosphorus +1504%
Contains less Sodium -86.7%
Contains more Iron +825%
Contains more Calcium +575%
Contains more Potassium +1008.6%
Contains more Magnesium +1411.1%
Contains more Copper +6287.5%
Contains more Zinc +2633.3%
Contains more Phosphorus +1504%
Contains less Sodium -86.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Soba
1
:
8
Spelt
Contains more Vitamin A +∞%
Contains more Vitamin B1 +287.2%
Contains more Vitamin B2 +334.6%
Contains more Vitamin B3 +1241.8%
Contains more Vitamin B5 +354.5%
Contains more Vitamin B6 +475%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +287.2%
Contains more Vitamin B2 +334.6%
Contains more Vitamin B3 +1241.8%
Contains more Vitamin B5 +354.5%
Contains more Vitamin B6 +475%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
4
Soba
24
Spelt
Mineral Summary Score
5
Soba
60
Spelt

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
30%
Soba
87%
Spelt
Carbohydrates
21%
Soba
70%
Spelt
Fats
0%
Soba
11%
Spelt

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soba Spelt
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Soba Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 52mg)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food contains less Sugars?
Soba
Soba contains less Sugars (difference - 6.82g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.387g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Soba Spelt Opinion
Calories 99 338 Spelt
Protein 5.06 14.57 Spelt
Fats 0.1 2.43 Spelt
Vitamin C 0 0
Carbs 21.44 70.19 Spelt
Cholesterol 0 0
Vitamin D 0 Soba
Iron 0.48 4.44 Spelt
Calcium 4 27 Spelt
Potassium 35 388 Spelt
Magnesium 9 136 Spelt
Sugars 6.82 Spelt
Fiber 10.7 Spelt
Copper 0.008 0.511 Spelt
Zinc 0.12 3.28 Spelt
Starch 53.92 Spelt
Phosphorus 25 401 Spelt
Sodium 60 8 Spelt
Vitamin A 0 10 Spelt
Vitamin E 0.79 Spelt
Vitamin D 0 Soba
Vitamin B1 0.094 0.364 Spelt
Vitamin B2 0.026 0.113 Spelt
Vitamin B3 0.51 6.843 Spelt
Vitamin B5 0.235 1.068 Spelt
Vitamin B6 0.04 0.23 Spelt
Vitamin B12 0 0
Vitamin K 3.6 Spelt
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.019 0.406 Soba
Monounsaturated Fat 0.026 0.445 Spelt
Polyunsaturated fat 0.031 1.258 Spelt
Tryptophan 0.072 0.132 Spelt
Threonine 0.177 0.443 Spelt
Isoleucine 0.195 0.552 Spelt
Leucine 0.33 1.07 Spelt
Lysine 0.214 0.409 Spelt
Methionine 0.072 0.258 Spelt
Phenylalanine 0.217 0.737 Spelt
Valine 0.249 0.681 Spelt
Histidine 0.119 0.36 Spelt
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.