Spelt vs. Soba — In-Depth Nutrition Comparison
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A recap on the differences between spelt and soba
- 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.
- Soba contains 64 times less copper than spelt. Spelt contains 0.511mg of copper, while soba contains 0.008mg.
- The glycemic index of spelt is higher.
Food varieties used in this article are Spelt, uncooked and Noodles, japanese, soba, cooked.
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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% |
| Contains more SeleniumSelenium | +∞% |
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 EVitamin E | +∞% |
| 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 Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +542.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.374mg | 113% |
| Copper | 0.511mg | 0.008mg | 56% |
| Phosphorus | 401mg | 25mg | 54% |
| Iron | 4.44mg | 0.48mg | 50% |
| Fiber | 10.7g | 43% | |
| Vitamin B3 | 6.843mg | 0.51mg | 40% |
| Magnesium | 136mg | 9mg | 30% |
| Zinc | 3.28mg | 0.12mg | 29% |
| Vitamin B1 | 0.364mg | 0.094mg | 23% |
| Starch | 53.92g | 22% | |
| Selenium | 11.7µg | 21% | |
| Protein | 14.57g | 5.06g | 19% |
| Vitamin B5 | 1.068mg | 0.235mg | 17% |
| Carbs | 70.19g | 21.44g | 16% |
| Vitamin B6 | 0.23mg | 0.04mg | 15% |
| Calories | 338kcal | 99kcal | 12% |
| Potassium | 388mg | 35mg | 10% |
| Folate | 45µg | 7µg | 10% |
| Polyunsaturated fat | 1.258g | 0.031g | 8% |
| Vitamin B2 | 0.113mg | 0.026mg | 7% |
| Vitamin E | 0.79mg | 5% | |
| Fats | 2.43g | 0.1g | 4% |
| Vitamin K | 3.6µg | 3% | |
| Sodium | 8mg | 60mg | 2% |
| Calcium | 27mg | 4mg | 2% |
| Saturated fat | 0.406g | 0.019g | 2% |
| Monounsaturated fat | 0.445g | 0.026g | 1% |
| Net carbs | 59.49g | 21.44g | N/A |
| Sugar | 6.82g | N/A | |
| Tryptophan | 0.132mg | 0.072mg | 0% |
| Threonine | 0.443mg | 0.177mg | 0% |
| Isoleucine | 0.552mg | 0.195mg | 0% |
| Leucine | 1.07mg | 0.33mg | 0% |
| Lysine | 0.409mg | 0.214mg | 0% |
| Methionine | 0.258mg | 0.072mg | 0% |
| Phenylalanine | 0.737mg | 0.217mg | 0% |
| Valine | 0.681mg | 0.249mg | 0% |
| Histidine | 0.36mg | 0.119mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +187.9% |
| Contains more FatsFats | +2330% |
| Contains more CarbsCarbs | +227.4% |
| Contains more OtherOther | +359% |
| Contains more WaterWater | +562.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1611.5% |
| Contains more Poly. FatPolyunsaturated fat | +3958.1% |
| Contains less Sat. FatSaturated fat | -95.3% |