Spelt vs. Soy sauce — In-Depth Nutrition Comparison
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Summary of differences between spelt and soy sauce
- The amount of manganese, copper, fiber, iron, phosphorus, vitamin B3, vitamin B1, zinc, and selenium in spelt is higher than in soy sauce.
- Soy sauce covers your daily need for sodium, 238% more than spelt.
- Spelt contains 23 times more selenium than soy sauce. While spelt contains 11.7µg of selenium, soy sauce contains only 0.5µg.
- The amount of sodium in spelt is lower.
- Soy sauce has a lower glycemic index. The glycemic index of soy sauce is 15, while the glycemic index of spelt is 63.
These are the specific foods used in this comparison Spelt, uncooked and Soy sauce made from soy and wheat (shoyu).
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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 | +83.8% |
| Contains more IronIron | +206.2% |
| Contains more CopperCopper | +1088.4% |
| Contains more ZincZinc | +277% |
| Contains more PhosphorusPhosphorus | +141.6% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +193% |
| Contains more SeleniumSelenium | +2240% |
| Contains more CalciumCalcium | +22.2% |
| Contains more PotassiumPotassium | +12.1% |
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 more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1003% |
| Contains more Vitamin B3Vitamin B3 | +211.6% |
| Contains more Vitamin B5Vitamin B5 | +259.6% |
| Contains more Vitamin B6Vitamin B6 | +55.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +221.4% |
| Contains more Vitamin B2Vitamin B2 | +46% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 8mg | 5493mg | 238% |
| Manganese | 2.983mg | 1.018mg | 85% |
| Copper | 0.511mg | 0.043mg | 52% |
| Fiber | 10.7g | 0.8g | 40% |
| Iron | 4.44mg | 1.45mg | 37% |
| Phosphorus | 401mg | 166mg | 34% |
| Vitamin B3 | 6.843mg | 2.196mg | 29% |
| Vitamin B1 | 0.364mg | 0.033mg | 28% |
| Zinc | 3.28mg | 0.87mg | 22% |
| Starch | 53.92g | 22% | |
| Carbs | 70.19g | 4.93g | 22% |
| Selenium | 11.7µg | 0.5µg | 20% |
| Vitamin B5 | 1.068mg | 0.297mg | 15% |
| Magnesium | 136mg | 74mg | 15% |
| Calories | 338kcal | 53kcal | 14% |
| Protein | 14.57g | 8.14g | 13% |
| Folate | 45µg | 14µg | 8% |
| Polyunsaturated fat | 1.258g | 0.263g | 7% |
| Vitamin B6 | 0.23mg | 0.148mg | 6% |
| Vitamin E | 0.79mg | 0mg | 5% |
| Vitamin B2 | 0.113mg | 0.165mg | 4% |
| Vitamin K | 3.6µg | 0µg | 3% |
| Choline | 18.3mg | 3% | |
| Fats | 2.43g | 0.57g | 3% |
| Saturated fat | 0.406g | 0.073g | 2% |
| Potassium | 388mg | 435mg | 1% |
| Calcium | 27mg | 33mg | 1% |
| Monounsaturated fat | 0.445g | 0.088g | 1% |
| Net carbs | 59.49g | 4.13g | N/A |
| Sugar | 6.82g | 0.4g | N/A |
| Tryptophan | 0.132mg | 0.096mg | 0% |
| Threonine | 0.443mg | 0.271mg | 0% |
| Isoleucine | 0.552mg | 0.318mg | 0% |
| Leucine | 1.07mg | 0.537mg | 0% |
| Lysine | 0.409mg | 0.381mg | 0% |
| Methionine | 0.258mg | 0.097mg | 0% |
| Phenylalanine | 0.737mg | 0.353mg | 0% |
| Valine | 0.681mg | 0.332mg | 0% |
| Histidine | 0.36mg | 0.174mg | 0% |
| Fructose | 0.24g | 0g | 0% |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +79% |
| Contains more FatsFats | +326.3% |
| Contains more CarbsCarbs | +1323.7% |
| Contains more WaterWater | +545.6% |
| Contains more OtherOther | +749.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +405.7% |
| Contains more Poly. FatPolyunsaturated fat | +378.3% |
| Contains less Sat. FatSaturated fat | -82% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +490% |
| Contains more GlucoseGlucose | +180% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
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~equal in
Galactose
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