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  6. Miso vs. Spelt

Miso vs. Spelt — In-Depth Nutrition Comparison

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Important differences between miso and spelt

  • Miso has more vitamin K; however, spelt is richer in manganese, vitamin B3, phosphorus, iron, vitamin B1, fiber, magnesium, and vitamin B5.
  • Miso's daily need coverage for sodium is 162% more.
  • Miso contains 8 times more vitamin K than spelt. Miso contains 29.3µg of vitamin K, while spelt contains 3.6µg.
  • Spelt contains less sodium.

The food varieties used in the comparison are Miso and Spelt, uncooked.

Infographic

Miso vs Spelt 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.
Miso
Miso
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
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%
Contains more CalciumCalcium +111.1%
Contains more MagnesiumMagnesium +183.3%
Contains more PotassiumPotassium +84.8%
Contains more IronIron +78.3%
Contains more CopperCopper +21.7%
Contains more ZincZinc +28.1%
Contains more PhosphorusPhosphorus +152.2%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +247.3%
Contains more SeleniumSelenium +67.1%

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.
Miso
Miso
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 1.3% 0.2% 25% 54% 17% 20% 46% 10% 73% 14%
Spelt
Spelt
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +106.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +713.9%
Contains more Vitamin EVitamin E +7800%
Contains more Vitamin B1Vitamin B1 +271.4%
Contains more Vitamin B3Vitamin B3 +655.3%
Contains more Vitamin B5Vitamin B5 +216.9%
Contains more Vitamin B6Vitamin B6 +15.6%
Contains more FolateFolate +136.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Miso Spelt DV% diff.
Sodium 3728mg 8mg 162%
Manganese 0.859mg 2.983mg 92%
Vitamin B3 0.906mg 6.843mg 37%
Phosphorus 159mg 401mg 35%
Iron 2.49mg 4.44mg 24%
Starch 53.92g 22%
Vitamin B1 0.098mg 0.364mg 22%
Magnesium 48mg 136mg 21%
Fiber 5.4g 10.7g 21%
Vitamin K 29.3µg 3.6µg 21%
Carbs 25.37g 70.19g 15%
Vitamin B5 0.337mg 1.068mg 15%
Choline 72.2mg 13%
Polyunsaturated fat 2.884g 1.258g 11%
Copper 0.42mg 0.511mg 10%
Selenium 7µg 11.7µg 9%
Vitamin B2 0.233mg 0.113mg 9%
Calories 198kcal 338kcal 7%
Zinc 2.56mg 3.28mg 7%
Folate 19µg 45µg 7%
Fructose 6g 0.24g 7%
Fats 6.01g 2.43g 6%
Potassium 210mg 388mg 5%
Vitamin E 0.01mg 0.79mg 5%
Protein 12.79g 14.57g 4%
Calcium 57mg 27mg 3%
Vitamin B12 0.08µg 0µg 3%
Saturated fat 1.025g 0.406g 3%
Vitamin B6 0.199mg 0.23mg 2%
Monounsaturated fat 1.118g 0.445g 2%
Protein per 100 calories 6.5g 4.3g N/A
Calories per 10 g protein 155kcal 232kcal N/A
Weight per 100 calories 51g 30g N/A
Unsaturated / Saturated Fat ratio 3.9 4.2 N/A
Net carbs 19.97g 59.49g N/A
Sugar 6.2g 6.82g N/A
Vitamin A 4µg 0µg 0%
Tryptophan 0.155mg 0.132mg 0%
Threonine 0.479mg 0.443mg 0%
Isoleucine 0.508mg 0.552mg 0%
Leucine 0.82mg 1.07mg 0%
Lysine 0.478mg 0.409mg 0%
Methionine 0.129mg 0.258mg 0%
Phenylalanine 0.486mg 0.737mg 0%
Valine 0.547mg 0.681mg 0%
Histidine 0.243mg 0.36mg 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
Miso
3
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
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
Contains more FatsFats +147.3%
Contains more WaterWater +290.4%
Contains more OtherOther +615.6%
Contains more ProteinProtein +13.9%
Contains more CarbsCarbs +176.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
Miso
2
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
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
Contains more Mono. FatMonounsaturated fat +151.2%
Contains more Poly. FatPolyunsaturated fat +129.3%
Contains less Sat. FatSaturated fat -60.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Miso
Miso
1
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
Spelt
Spelt
4
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more FructoseFructose +2400%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +2475%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.