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  6. Spelt vs. Soba

Spelt vs. Soba — In-Depth Nutrition Comparison

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A recap on 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.

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

Infographic

Spelt vs Soba 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.
Spelt
Spelt
10
:
0
Soba
Soba
Contains more Calcium +575%
Contains more Iron +825%
Contains more Magnesium +1411.1%
Contains more Phosphorus +1504%
Contains more Potassium +1008.6%
Contains less Sodium -86.7%
Contains more Zinc +2633.3%
Contains more Copper +6287.5%
Contains more Manganese +697.6%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +575%
Contains more Iron +825%
Contains more Magnesium +1411.1%
Contains more Phosphorus +1504%
Contains more Potassium +1008.6%
Contains less Sodium -86.7%
Contains more Zinc +2633.3%
Contains more Copper +6287.5%
Contains more Manganese +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.
Spelt
Spelt
9
:
1
Soba
Soba
Contains more Vitamin A +∞%
Contains more Vitamin B1 +287.2%
Contains more Vitamin B2 +334.6%
Contains more Vitamin B3 +1241.8%
Contains more Vitamin B5 +354.5%
Contains more Vitamin B6 +475%
Contains more Folate +542.9%
Spelt
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%
Soba
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +287.2%
Contains more Vitamin B2 +334.6%
Contains more Vitamin B3 +1241.8%
Contains more Vitamin B5 +354.5%
Contains more Vitamin B6 +475%
Contains more Folate +542.9%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Soba
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 Spelt Soba Opinion
Net carbs 59.49g 21.44g Spelt
Protein 14.57g 5.06g Spelt
Fats 2.43g 0.1g Spelt
Carbs 70.19g 21.44g Spelt
Calories 338kcal 99kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Soba
Fiber 10.7g Spelt
Calcium 27mg 4mg Spelt
Iron 4.44mg 0.48mg Spelt
Magnesium 136mg 9mg Spelt
Phosphorus 401mg 25mg Spelt
Potassium 388mg 35mg Spelt
Sodium 8mg 60mg Spelt
Zinc 3.28mg 0.12mg Spelt
Copper 0.511mg 0.008mg Spelt
Manganese 2.983mg 0.374mg Spelt
Selenium 11.7µg Spelt
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg Spelt
Vitamin B1 0.364mg 0.094mg Spelt
Vitamin B2 0.113mg 0.026mg Spelt
Vitamin B3 6.843mg 0.51mg Spelt
Vitamin B5 1.068mg 0.235mg Spelt
Vitamin B6 0.23mg 0.04mg Spelt
Folate 45µg 7µg Spelt
Vitamin K 3.6µg Spelt
Tryptophan 0.132mg 0.072mg Spelt
Threonine 0.443mg 0.177mg Spelt
Isoleucine 0.552mg 0.195mg Spelt
Leucine 1.07mg 0.33mg Spelt
Lysine 0.409mg 0.214mg Spelt
Methionine 0.258mg 0.072mg Spelt
Phenylalanine 0.737mg 0.217mg Spelt
Valine 0.681mg 0.249mg Spelt
Histidine 0.36mg 0.119mg Spelt
Saturated Fat 0.406g 0.019g Soba
Monounsaturated Fat 0.445g 0.026g Spelt
Polyunsaturated fat 1.258g 0.031g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Soba
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Spelt
6%
Soba
Minerals Daily Need Coverage Score
119%
Spelt
10%
Soba

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.