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  6. Spelt vs. Soybean raw

Spelt vs. Soybean raw — In-Depth Nutrition Comparison

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How are spelt and soybean raw different?

  • Spelt is richer in vitamin B3, while soybean raw is higher in iron, copper, folate, vitamin B2, phosphorus, vitamin B1, potassium, vitamin K, and magnesium.
  • Soybean raw covers your daily need for iron, 141% more than spelt.
  • Spelt contains 4 times more vitamin B3 than soybean raw. Spelt contains 6.843mg of vitamin B3, while soybean raw contains 1.623mg.
  • Spelt has a higher glycemic index (63) than soybean raw (14).

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

Infographic

Spelt vs Soybean raw 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
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more ManganeseManganese +18.5%
Contains more MagnesiumMagnesium +105.9%
Contains more CalciumCalcium +925.9%
Contains more PotassiumPotassium +363.1%
Contains more IronIron +253.6%
Contains more CopperCopper +224.5%
Contains more ZincZinc +49.1%
Contains more PhosphorusPhosphorus +75.6%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +52.1%

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.
Spelt
Spelt
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin B3Vitamin B3 +321.6%
Contains more Vitamin B5Vitamin B5 +34.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +140.1%
Contains more Vitamin B2Vitamin B2 +669.9%
Contains more Vitamin B6Vitamin B6 +63.9%
Contains more Vitamin KVitamin K +1205.6%
Contains more FolateFolate +733.3%
~equal in Vitamin E ~0.85mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Soybean raw DV% diff.
Iron 4.44mg 15.7mg 141%
Copper 0.511mg 1.658mg 127%
Folate 45µg 375µg 83%
Polyunsaturated fat 1.258g 11.255g 67%
Vitamin B2 0.113mg 0.87mg 58%
Protein 14.57g 36.49g 44%
Phosphorus 401mg 704mg 43%
Vitamin B1 0.364mg 0.874mg 43%
Potassium 388mg 1797mg 41%
Vitamin K 3.6µg 47µg 36%
Magnesium 136mg 280mg 34%
Vitamin B3 6.843mg 1.623mg 33%
Fats 2.43g 19.94g 27%
Calcium 27mg 277mg 25%
Starch 53.92g 22%
Choline 115.9mg 21%
Manganese 2.983mg 2.517mg 20%
Zinc 3.28mg 4.89mg 15%
Carbs 70.19g 30.16g 13%
Saturated fat 0.406g 2.884g 11%
Selenium 11.7µg 17.8µg 11%
Vitamin B6 0.23mg 0.377mg 11%
Monounsaturated fat 0.445g 4.404g 10%
Vitamin C 0mg 6mg 7%
Fiber 10.7g 9.3g 6%
Vitamin B5 1.068mg 0.793mg 6%
Calories 338kcal 446kcal 5%
Net carbs 59.49g 20.86g N/A
Sugar 6.82g 7.33g N/A
Sodium 8mg 2mg 0%
Vitamin E 0.79mg 0.85mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.132mg 0.591mg 0%
Threonine 0.443mg 1.766mg 0%
Isoleucine 0.552mg 1.971mg 0%
Leucine 1.07mg 3.309mg 0%
Lysine 0.409mg 2.706mg 0%
Methionine 0.258mg 0.547mg 0%
Phenylalanine 0.737mg 2.122mg 0%
Valine 0.681mg 2.029mg 0%
Histidine 0.36mg 1.097mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more CarbsCarbs +132.7%
Contains more WaterWater +29%
Contains more ProteinProtein +150.4%
Contains more FatsFats +720.6%
Contains more OtherOther +172.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -85.9%
Contains more Mono. FatMonounsaturated fat +889.7%
Contains more Poly. FatPolyunsaturated fat +794.7%

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