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Soba vs. Spelt — In-Depth Nutrition Comparison

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A recap on differences between soba and spelt

  • Soba has less manganese, copper, phosphorus, iron, vitamin B3, magnesium, zinc, vitamin B1, vitamin B5, and vitamin B6.
  • Spelt covers your daily manganese needs 113% more than soba.
  • The glycemic index of spelt is higher.

Food varieties used in this article are Noodles, japanese, soba, cooked and Spelt, uncooked.

Infographic

Soba 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.
Soba
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Spelt
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more MagnesiumMagnesium +1411.1%
Contains more CalciumCalcium +575%
Contains more PotassiumPotassium +1008.6%
Contains more IronIron +825%
Contains more CopperCopper +6287.5%
Contains more ZincZinc +2633.3%
Contains more PhosphorusPhosphorus +1504%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +697.6%

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.
Soba
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Spelt
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin B1Vitamin B1 +287.2%
Contains more Vitamin B2Vitamin B2 +334.6%
Contains more Vitamin B3Vitamin B3 +1241.8%
Contains more Vitamin B5Vitamin B5 +354.5%
Contains more Vitamin B6Vitamin B6 +475%
Contains more FolateFolate +542.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
1
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Spelt
4
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 WaterWater +562.5%
Contains more ProteinProtein +187.9%
Contains more FatsFats +2330%
Contains more CarbsCarbs +227.4%
Contains more OtherOther +359%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -95.3%
Contains more Mono. FatMonounsaturated fat +1611.5%
Contains more Poly. FatPolyunsaturated fat +3958.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soba Spelt DV% diff.
Manganese 0.374mg 2.983mg 113%
Copper 0.008mg 0.511mg 56%
Phosphorus 25mg 401mg 54%
Iron 0.48mg 4.44mg 50%
Fiber 10.7g 43%
Vitamin B3 0.51mg 6.843mg 40%
Magnesium 9mg 136mg 30%
Zinc 0.12mg 3.28mg 29%
Vitamin B1 0.094mg 0.364mg 23%
Starch 53.92g 22%
Selenium 11.7µg 21%
Protein 5.06g 14.57g 19%
Vitamin B5 0.235mg 1.068mg 17%
Carbs 21.44g 70.19g 16%
Vitamin B6 0.04mg 0.23mg 15%
Calories 99kcal 338kcal 12%
Potassium 35mg 388mg 10%
Folate 7µg 45µg 10%
Polyunsaturated fat 0.031g 1.258g 8%
Vitamin B2 0.026mg 0.113mg 7%
Vitamin E 0.79mg 5%
Fats 0.1g 2.43g 4%
Vitamin K 3.6µg 3%
Sodium 60mg 8mg 2%
Calcium 4mg 27mg 2%
Saturated fat 0.019g 0.406g 2%
Monounsaturated fat 0.026g 0.445g 1%
Net carbs 21.44g 59.49g N/A
Sugar 6.82g N/A
Tryptophan 0.072mg 0.132mg 0%
Threonine 0.177mg 0.443mg 0%
Isoleucine 0.195mg 0.552mg 0%
Leucine 0.33mg 1.07mg 0%
Lysine 0.214mg 0.409mg 0%
Methionine 0.072mg 0.258mg 0%
Phenylalanine 0.217mg 0.737mg 0%
Valine 0.249mg 0.681mg 0%
Histidine 0.119mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

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

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
5%
Soba
32%
Spelt
Minerals Daily Need Coverage Score
10%
Soba
119%
Spelt

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 is lower in Sugar?
Soba
Soba is lower in Sugar (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 - 17)
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 ($)

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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.