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  6. Spelt vs. Soy milk

Spelt vs. Soy milk — In-Depth Nutrition Comparison

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Significant differences between spelt and soy milk

  • Spelt is richer than soy milk in manganese, phosphorus, iron, copper, fiber, vitamin B3, zinc, magnesium, vitamin B1, and vitamin B5.
  • Spelt covers your daily manganese needs 120% more than soy milk.
  • Spelt has 27 times more zinc than soy milk. Spelt has 3.28mg of zinc, while soy milk has 0.12mg.
  • Spelt has a higher glycemic index (63) than soy milk (37).

Specific food types used in this comparison are Spelt, uncooked and Soymilk, original, and vanilla, unfortified.

Infographic

Spelt vs Soy milk 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
9
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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more MagnesiumMagnesium +444%
Contains more PotassiumPotassium +228.8%
Contains more IronIron +593.8%
Contains more CopperCopper +299.2%
Contains more ZincZinc +2633.3%
Contains more PhosphorusPhosphorus +671.2%
Contains less SodiumSodium -84.3%
Contains more ManganeseManganese +1237.7%
Contains more SeleniumSelenium +143.8%
~equal in Calcium ~25mg

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
8
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 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin EVitamin E +618.2%
Contains more Vitamin B1Vitamin B1 +506.7%
Contains more Vitamin B2Vitamin B2 +63.8%
Contains more Vitamin B3Vitamin B3 +1233.9%
Contains more Vitamin B5Vitamin B5 +186.3%
Contains more Vitamin B6Vitamin B6 +198.7%
Contains more Vitamin KVitamin K +20%
Contains more FolateFolate +150%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Soy milk DV% diff.
Manganese 2.983mg 0.223mg 120%
Phosphorus 401mg 52mg 50%
Iron 4.44mg 0.64mg 48%
Copper 0.511mg 0.128mg 43%
Fiber 10.7g 0.6g 40%
Vitamin B3 6.843mg 0.513mg 40%
Zinc 3.28mg 0.12mg 29%
Magnesium 136mg 25mg 26%
Vitamin B1 0.364mg 0.06mg 25%
Protein 14.57g 3.27g 23%
Starch 53.92g 22%
Carbs 70.19g 6.28g 21%
Vitamin B5 1.068mg 0.373mg 14%
Calories 338kcal 54kcal 14%
Selenium 11.7µg 4.8µg 13%
Vitamin B6 0.23mg 0.077mg 12%
Potassium 388mg 118mg 8%
Folate 45µg 18µg 7%
Vitamin E 0.79mg 0.11mg 5%
Choline 23.6mg 4%
Vitamin B2 0.113mg 0.069mg 3%
Polyunsaturated fat 1.258g 0.961g 2%
Sodium 8mg 51mg 2%
Vitamin K 3.6µg 3µg 1%
Fats 2.43g 1.75g 1%
Saturated fat 0.406g 0.205g 1%
Net carbs 59.49g 5.68g N/A
Calcium 27mg 25mg 0%
Sugar 6.82g 3.99g N/A
Monounsaturated fat 0.445g 0.401g 0%
Tryptophan 0.132mg 0.038mg 0%
Threonine 0.443mg 0.108mg 0%
Isoleucine 0.552mg 0.114mg 0%
Leucine 1.07mg 0.186mg 0%
Lysine 0.409mg 0.131mg 0%
Methionine 0.258mg 0.027mg 0%
Phenylalanine 0.737mg 0.113mg 0%
Valine 0.681mg 0.117mg 0%
Histidine 0.36mg 0.061mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more ProteinProtein +345.6%
Contains more FatsFats +38.9%
Contains more CarbsCarbs +1017.7%
Contains more OtherOther +175.4%
Contains more WaterWater +699%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Poly. FatPolyunsaturated fat +30.9%
Contains less Sat. FatSaturated fat -49.5%
~equal in Monounsaturated fat ~0.401g

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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.