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Spelt vs. Soybean — In-Depth Nutrition Comparison

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Significant differences between Spelt and Soybean

  • Spelt has more Vitamin B3, and Manganese, however, Soybean is richer in Iron, Copper, Vitamin B2, Phosphorus, Vitamin B6, Potassium, Folate, and Calcium.
  • Soybean covers your daily Iron needs 43% more than Spelt.
  • Soybean has 6 times less Vitamin B3 than Spelt. Spelt has 2.57mg of Vitamin B3, while Soybean has 0.399mg.

Specific food types used in this comparison are Spelt, cooked and Soybeans, mature cooked, boiled, without salt.

Infographic

Spelt vs Soybean 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
2
:
Contains more Manganese +32.4%
Contains more Calcium +920%
Contains more Iron +207.8%
Contains more Magnesium +75.5%
Contains more Phosphorus +63.3%
Contains more Potassium +260.1%
Contains less Sodium -80%
Contains more Copper +89.3%
Contains more Selenium +82.5%
Equal in Zinc - 1.15
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Manganese +32.4%
Contains more Calcium +920%
Contains more Iron +207.8%
Contains more Magnesium +75.5%
Contains more Phosphorus +63.3%
Contains more Potassium +260.1%
Contains less Sodium -80%
Contains more Copper +89.3%
Contains more Selenium +82.5%
Equal in Zinc - 1.15

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
1
:
10
Soybean
Contains more Vitamin B3 +544.1%
Contains more Vitamin A +125%
Contains more Vitamin E +34.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50.5%
Contains more Vitamin B2 +850%
Contains more Vitamin B6 +192.5%
Contains more Folate +315.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin B3 +544.1%
Contains more Vitamin A +125%
Contains more Vitamin E +34.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50.5%
Contains more Vitamin B2 +850%
Contains more Vitamin B6 +192.5%
Contains more Folate +315.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
2
:
Contains more Carbs +216.3%
Contains more Protein +231.1%
Contains more Fats +955.3%
Contains more Other +193.8%
Equal in Water - 62.55
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Carbs +216.3%
Contains more Protein +231.1%
Contains more Fats +955.3%
Contains more Other +193.8%
Equal in Water - 62.55

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Soybean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spelt Soybean Opinion
Net carbs 22.54g 2.36g Spelt
Protein 5.5g 18.21g Soybean
Fats 0.85g 8.97g Soybean
Carbs 26.44g 8.36g Spelt
Calories 127kcal 172kcal Soybean
Starch 19.57g Spelt
Sugar 3g Spelt
Fiber 3.9g 6g Soybean
Calcium 10mg 102mg Soybean
Iron 1.67mg 5.14mg Soybean
Magnesium 49mg 86mg Soybean
Phosphorus 150mg 245mg Soybean
Potassium 143mg 515mg Soybean
Sodium 5mg 1mg Soybean
Zinc 1.25mg 1.15mg Spelt
Copper 0.215mg 0.407mg Soybean
Manganese 1.091mg 0.824mg Spelt
Selenium 4µg 7.3µg Soybean
Vitamin A 4IU 9IU Soybean
Vitamin E 0.26mg 0.35mg Soybean
Vitamin C 0mg 1.7mg Soybean
Vitamin B1 0.103mg 0.155mg Soybean
Vitamin B2 0.03mg 0.285mg Soybean
Vitamin B3 2.57mg 0.399mg Spelt
Vitamin B5 0.179mg Soybean
Vitamin B6 0.08mg 0.234mg Soybean
Folate 13µg 54µg Soybean
Vitamin K 19.2µg Soybean
Tryptophan 0.242mg Soybean
Threonine 0.723mg Soybean
Isoleucine 0.807mg Soybean
Leucine 1.355mg Soybean
Lysine 1.108mg Soybean
Methionine 0.224mg Soybean
Phenylalanine 0.869mg Soybean
Valine 0.831mg Soybean
Histidine 0.449mg Soybean
Saturated Fat 1.297g Spelt
Monounsaturated Fat 1.981g Soybean
Polyunsaturated fat 5.064g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Soybean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Spelt
23%
Soybean
Minerals Daily Need Coverage Score
45%
Spelt
75%
Soybean

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 1.297g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/169746/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.