Spelt vs. Miso — In-Depth Nutrition Comparison
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Important differences between Spelt and Miso
- Spelt has more Manganese, Vitamin B3, Phosphorus, Iron, Vitamin B1, Fiber, Magnesium, and Vitamin B5, however, Miso is richer in Vitamin K.
- Miso's daily need coverage for Sodium is 162% more.
- Spelt contains 8 times more Vitamin B3 than Miso. Spelt contains 6.843mg of Vitamin B3, while Miso contains 0.906mg.
- Spelt contains less Sodium.
The food varieties used in the comparison are Spelt, uncooked and Miso.
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
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Iron
+78.3%
Contains
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Magnesium
+183.3%
Contains
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Phosphorus
+152.2%
Contains
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Potassium
+84.8%
Contains
less
Sodium
-99.8%
Contains
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Zinc
+28.1%
Contains
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Copper
+21.7%
Contains
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Manganese
+247.3%
Contains
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Selenium
+67.1%
Contains
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Calcium
+111.1%
Contains
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Iron
+78.3%
Contains
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Magnesium
+183.3%
Contains
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Phosphorus
+152.2%
Contains
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Potassium
+84.8%
Contains
less
Sodium
-99.8%
Contains
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Zinc
+28.1%
Contains
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Copper
+21.7%
Contains
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Manganese
+247.3%
Contains
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Selenium
+67.1%
Contains
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Calcium
+111.1%
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.
:
Contains
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Vitamin E
+7800%
Contains
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Vitamin B1
+271.4%
Contains
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Vitamin B3
+655.3%
Contains
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Vitamin B5
+216.9%
Contains
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Vitamin B6
+15.6%
Contains
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Folate
+136.8%
Contains
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Vitamin A
+770%
Contains
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Vitamin B2
+106.2%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+713.9%
Contains
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Vitamin E
+7800%
Contains
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Vitamin B1
+271.4%
Contains
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Vitamin B3
+655.3%
Contains
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Vitamin B5
+216.9%
Contains
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Vitamin B6
+15.6%
Contains
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Folate
+136.8%
Contains
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Vitamin A
+770%
Contains
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Vitamin B2
+106.2%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+713.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+13.9%
Contains
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Carbs
+176.7%
Contains
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Fats
+147.3%
Contains
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Water
+290.4%
Contains
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Other
+615.6%
Contains
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Protein
+13.9%
Contains
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Carbs
+176.7%
Contains
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Fats
+147.3%
Contains
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Water
+290.4%
Contains
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Other
+615.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-60.4%
Contains
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Monounsaturated Fat
+151.2%
Contains
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Polyunsaturated fat
+129.3%
Contains
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Saturated Fat
-60.4%
Contains
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Monounsaturated Fat
+151.2%
Contains
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Polyunsaturated fat
+129.3%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
Contains
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Sucrose
+∞%
Contains
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Glucose
+∞%
Contains
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Maltose
+2475%
Contains
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Fructose
+2400%
Contains
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Starch
+∞%
Contains
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Sucrose
+∞%
Contains
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Glucose
+∞%
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Maltose
+2475%
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Fructose
+2400%
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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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 59.49g | 19.97g |
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| Protein | 14.57g | 12.79g |
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| Fats | 2.43g | 6.01g |
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| Carbs | 70.19g | 25.37g |
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| Calories | 338kcal | 198kcal |
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| Starch | 53.92g |
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| Fructose | 0.24g | 6g |
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| Sugar | 6.82g | 6.2g |
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| Fiber | 10.7g | 5.4g |
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| Calcium | 27mg | 57mg |
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| Iron | 4.44mg | 2.49mg |
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| Magnesium | 136mg | 48mg |
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| Phosphorus | 401mg | 159mg |
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| Potassium | 388mg | 210mg |
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| Sodium | 8mg | 3728mg |
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| Zinc | 3.28mg | 2.56mg |
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| Copper | 0.511mg | 0.42mg |
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| Manganese | 2.983mg | 0.859mg |
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| Selenium | 11.7µg | 7µg |
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| Vitamin A | 10IU | 87IU |
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| Vitamin A RAE | 0µg | 4µg |
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| Vitamin E | 0.79mg | 0.01mg |
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| Vitamin B1 | 0.364mg | 0.098mg |
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| Vitamin B2 | 0.113mg | 0.233mg |
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| Vitamin B3 | 6.843mg | 0.906mg |
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| Vitamin B5 | 1.068mg | 0.337mg |
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| Vitamin B6 | 0.23mg | 0.199mg |
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| Folate | 45µg | 19µg |
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| Vitamin B12 | 0µg | 0.08µg |
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| Vitamin K | 3.6µg | 29.3µg |
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| Tryptophan | 0.132mg | 0.155mg |
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| Threonine | 0.443mg | 0.479mg |
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| Isoleucine | 0.552mg | 0.508mg |
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| Leucine | 1.07mg | 0.82mg |
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| Lysine | 0.409mg | 0.478mg |
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| Methionine | 0.258mg | 0.129mg |
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| Phenylalanine | 0.737mg | 0.486mg |
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| Valine | 0.681mg | 0.547mg |
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| Histidine | 0.36mg | 0.243mg |
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| Saturated Fat | 0.406g | 1.025g |
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| Monounsaturated Fat | 0.445g | 1.118g |
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| Polyunsaturated fat | 1.258g | 2.884g |
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| Omega-3 - ALA | 0.065g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
35%
22%
Minerals Daily Need Coverage Score
119%
108%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 3720mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.619g)
Which food is cheaper?
Spelt is cheaper (difference - $3.4)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Miso is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
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.