Spelt vs. Soba — In-Depth Nutrition Comparison
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What are the main differences between spelt and soba?
- Soba has less manganese, copper, phosphorus, iron, vitamin B3, zinc, and magnesium than spelt.
- Spelt's daily need coverage for manganese is 31% higher.
- Spelt has 27 times more copper than soba. Spelt has 0.215mg of copper, while soba has 0.008mg.
- Soba has a lower glycemic index than spelt.
We used Spelt, cooked and Noodles, japanese, soba, cooked types in this comparison.
Infographic
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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 | +444.4% |
| Contains more CalciumCalcium | +150% |
| Contains more PotassiumPotassium | +308.6% |
| Contains more IronIron | +247.9% |
| Contains more CopperCopper | +2587.5% |
| Contains more ZincZinc | +941.7% |
| Contains more PhosphorusPhosphorus | +500% |
| Contains less SodiumSodium | -91.7% |
| Contains more ManganeseManganese | +191.7% |
| Contains more SeleniumSelenium | +∞% |
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 B2Vitamin B2 | +15.4% |
| Contains more Vitamin B3Vitamin B3 | +403.9% |
| Contains more Vitamin B6Vitamin B6 | +100% |
| Contains more FolateFolate | +85.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.091mg | 0.374mg | 31% |
| Copper | 0.215mg | 0.008mg | 23% |
| Phosphorus | 150mg | 25mg | 18% |
| Fiber | 3.9g | 16% | |
| Iron | 1.67mg | 0.48mg | 15% |
| Vitamin B3 | 2.57mg | 0.51mg | 13% |
| Magnesium | 49mg | 9mg | 10% |
| Zinc | 1.25mg | 0.12mg | 10% |
| Starch | 19.57g | 8% | |
| Selenium | 4µg | 7% | |
| Vitamin B5 | 0.235mg | 5% | |
| Potassium | 143mg | 35mg | 3% |
| Vitamin B6 | 0.08mg | 0.04mg | 3% |
| Carbs | 26.44g | 21.44g | 2% |
| Sodium | 5mg | 60mg | 2% |
| Vitamin E | 0.26mg | 2% | |
| Folate | 13µg | 7µg | 2% |
| Calories | 127kcal | 99kcal | 1% |
| Vitamin B1 | 0.103mg | 0.094mg | 1% |
| Protein | 5.5g | 5.06g | 1% |
| Calcium | 10mg | 4mg | 1% |
| Fats | 0.85g | 0.1g | 1% |
| Net carbs | 22.54g | 21.44g | N/A |
| Vitamin B2 | 0.03mg | 0.026mg | 0% |
| Saturated fat | 0.019g | 0% | |
| Monounsaturated fat | 0.026g | 0% | |
| Polyunsaturated fat | 0.031g | 0% | |
| Tryptophan | 0.072mg | 0% | |
| Threonine | 0.177mg | 0% | |
| Isoleucine | 0.195mg | 0% | |
| Leucine | 0.33mg | 0% | |
| Lysine | 0.214mg | 0% | |
| Methionine | 0.072mg | 0% | |
| Phenylalanine | 0.217mg | 0% | |
| Valine | 0.249mg | 0% | |
| Histidine | 0.119mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +750% |
| Contains more CarbsCarbs | +23.3% |
| Contains more OtherOther | +66.7% |
~equal in
Protein
~5.06g
~equal in
Water
~73.01g
