Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Soybean vs Spelt - In-Depth Nutrition Comparison

Compare

How are Soybean and Spelt different?

  • Soybean is richer in Iron, Copper, Folate, Vitamin B2, Phosphorus, Vitamin B1, Potassium, Vitamin K, and Magnesium, while Spelt is higher in Vitamin B3.
  • Soybean covers your daily need of Iron 141% more than Spelt.
  • Soybean contains 13 times more Vitamin K than Spelt. Soybean contains 47µg of Vitamin K, while Spelt contains 3.6µg.

Soybeans, mature seeds, raw and Spelt, uncooked types were used in this article.

Infographic

Soybean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Spelt
Contains more Calcium +925.9%
Contains more Iron +253.6%
Contains more Magnesium +105.9%
Contains more Phosphorus +75.6%
Contains more Potassium +363.1%
Contains less Sodium -75%
Contains more Zinc +49.1%
Contains more Copper +224.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains more Calcium +925.9%
Contains more Iron +253.6%
Contains more Magnesium +105.9%
Contains more Phosphorus +75.6%
Contains more Potassium +363.1%
Contains less Sodium -75%
Contains more Zinc +49.1%
Contains more Copper +224.5%

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
:
2
Spelt
Contains more Vitamin A +120%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +140.1%
Contains more Vitamin B2 +669.9%
Contains more Vitamin B6 +63.9%
Contains more Folate +733.3%
Contains more Vitamin K +1205.6%
Contains more Vitamin B3 +321.6%
Contains more Vitamin B5 +34.7%
Equal in Vitamin E - 0.79
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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 +120%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +140.1%
Contains more Vitamin B2 +669.9%
Contains more Vitamin B6 +63.9%
Contains more Folate +733.3%
Contains more Vitamin K +1205.6%
Contains more Vitamin B3 +321.6%
Contains more Vitamin B5 +34.7%
Equal in Vitamin E - 0.79

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean Spelt
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium 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 Soybean Spelt Opinion
Net carbs 20.86g 59.49g Spelt
Protein 36.49g 14.57g Soybean
Fats 19.94g 2.43g Soybean
Carbs 30.16g 70.19g Spelt
Calories 446kcal 338kcal Soybean
Starch g 53.92g Spelt
Fructose g 0.24g Spelt
Sugar 7.33g 6.82g Spelt
Fiber 9.3g 10.7g Spelt
Calcium 277mg 27mg Soybean
Iron 15.7mg 4.44mg Soybean
Magnesium 280mg 136mg Soybean
Phosphorus 704mg 401mg Soybean
Potassium 1797mg 388mg Soybean
Sodium 2mg 8mg Soybean
Zinc 4.89mg 3.28mg Soybean
Copper 1.658mg 0.511mg Soybean
Vitamin A 22IU 10IU Soybean
Vitamin E 0.85mg 0.79mg Soybean
Vitamin D 0IU IU Soybean
Vitamin D 0µg µg Soybean
Vitamin C 6mg 0mg Soybean
Vitamin B1 0.874mg 0.364mg Soybean
Vitamin B2 0.87mg 0.113mg Soybean
Vitamin B3 1.623mg 6.843mg Spelt
Vitamin B5 0.793mg 1.068mg Spelt
Vitamin B6 0.377mg 0.23mg Soybean
Folate 375µg 45µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 47µg 3.6µg Soybean
Tryptophan 0.591mg 0.132mg Soybean
Threonine 1.766mg 0.443mg Soybean
Isoleucine 1.971mg 0.552mg Soybean
Leucine 3.309mg 1.07mg Soybean
Lysine 2.706mg 0.409mg Soybean
Methionine 0.547mg 0.258mg Soybean
Phenylalanine 2.122mg 0.737mg Soybean
Valine 2.029mg 0.681mg Soybean
Histidine 1.097mg 0.36mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g g Spelt
Saturated Fat 2.884g 0.406g Spelt
Monounsaturated Fat 4.404g 0.445g Soybean
Polyunsaturated fat 11.255g 1.258g Soybean

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Soybean
35
Spelt
Mineral Summary Score
252
Soybean
92
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 food.
Protein
219%
Soybean
87%
Spelt
Carbohydrates
30%
Soybean
70%
Spelt
Fats
92%
Soybean
11%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.51g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 2.478g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.