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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
5%
32%
Minerals Daily Need Coverage Score
10%
119%
Comparison summary
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food contains less Sodium?
Spelt contains less Sodium (difference - 52mg)
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Soba is lower in Sugar (difference - 6.82g)
Which food is lower in Saturated fat?
Soba is lower in Saturated fat (difference - 0.387g)
Which food is lower in glycemic index?
Soba is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)