Spelt vs. Miso — In-Depth Nutrition Comparison
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Summary of differences between Spelt and Miso
- Spelt has more Vitamin B3, and Manganese, while Miso has more Copper, Vitamin B2, Zinc, Iron, Vitamin B6, Fiber, and Selenium.
- Miso covers your daily need of Sodium 162% more than Spelt.
- Spelt contains 3 times more Vitamin B3 than Miso. While Spelt contains 2.57mg of Vitamin B3, Miso contains only 0.906mg.
- The amount of Sodium in Spelt is lower.
These are the specific foods used in this comparison Spelt, cooked and Miso.
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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
less
Sodium
-99.9%
Contains
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Manganese
+27%
Contains
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Calcium
+470%
Contains
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Iron
+49.1%
Contains
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Potassium
+46.9%
Contains
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Zinc
+104.8%
Contains
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Copper
+95.3%
Contains
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Selenium
+75%
Equal in Magnesium - 48
Equal in Phosphorus - 159
Contains
less
Sodium
-99.9%
Contains
more
Manganese
+27%
Contains
more
Calcium
+470%
Contains
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Iron
+49.1%
Contains
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Potassium
+46.9%
Contains
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Zinc
+104.8%
Contains
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Copper
+95.3%
Contains
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Selenium
+75%
Equal in Magnesium - 48
Equal in Phosphorus - 159
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
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Vitamin E
+2500%
Contains
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Vitamin B3
+183.7%
Contains
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Vitamin A
+2075%
Contains
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Vitamin B2
+676.7%
Contains
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Vitamin B6
+148.8%
Contains
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Folate
+46.2%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B1 - 0.098
Contains
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Vitamin E
+2500%
Contains
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Vitamin B3
+183.7%
Contains
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Vitamin A
+2075%
Contains
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Vitamin B2
+676.7%
Contains
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Vitamin B6
+148.8%
Contains
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Folate
+46.2%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B1 - 0.098
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+54.7%
Contains
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Protein
+132.5%
Contains
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Fats
+607.1%
Contains
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Other
+1870.8%
Equal in Carbs - 25.37
Contains
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Water
+54.7%
Contains
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Protein
+132.5%
Contains
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Fats
+607.1%
Contains
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Other
+1870.8%
Equal in Carbs - 25.37
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
more
Starch
+∞%
Contains
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Fructose
+∞%
Contains
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Maltose
+∞%
Contains
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Starch
+∞%
Contains
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Fructose
+∞%
Contains
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Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 22.54g | 19.97g |
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| Protein | 5.5g | 12.79g |
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| Fats | 0.85g | 6.01g |
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| Carbs | 26.44g | 25.37g |
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| Calories | 127kcal | 198kcal |
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| Starch | 19.57g |
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| Fructose | 6g |
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| Sugar | 6.2g |
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| Fiber | 3.9g | 5.4g |
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| Calcium | 10mg | 57mg |
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| Iron | 1.67mg | 2.49mg |
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| Magnesium | 49mg | 48mg |
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| Phosphorus | 150mg | 159mg |
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| Potassium | 143mg | 210mg |
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| Sodium | 5mg | 3728mg |
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| Zinc | 1.25mg | 2.56mg |
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| Copper | 0.215mg | 0.42mg |
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| Manganese | 1.091mg | 0.859mg |
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| Selenium | 4µg | 7µg |
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| Vitamin A | 4IU | 87IU |
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| Vitamin A RAE | 0µg | 4µg |
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| Vitamin E | 0.26mg | 0.01mg |
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| Vitamin B1 | 0.103mg | 0.098mg |
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| Vitamin B2 | 0.03mg | 0.233mg |
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| Vitamin B3 | 2.57mg | 0.906mg |
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| Vitamin B5 | 0.337mg |
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| Vitamin B6 | 0.08mg | 0.199mg |
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| Folate | 13µg | 19µg |
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| Vitamin B12 | 0µg | 0.08µg |
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| Vitamin K | 29.3µg |
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| Tryptophan | 0.155mg |
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| Threonine | 0.479mg |
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| Isoleucine | 0.508mg |
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| Leucine | 0.82mg |
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| Lysine | 0.478mg |
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| Methionine | 0.129mg |
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| Phenylalanine | 0.486mg |
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| Valine | 0.547mg |
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| Histidine | 0.243mg |
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| Saturated Fat | 1.025g |
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| Monounsaturated Fat | 1.118g |
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| Polyunsaturated fat | 2.884g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
10%
22%
Minerals Daily Need Coverage Score
45%
108%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 3723mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 1.025g)
Which food is cheaper?
Spelt is cheaper (difference - $3.4)
Which food is lower in glycemic index?
Miso is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Miso is relatively richer in minerals
Which food is richer in vitamins?
Miso is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)