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  6. Spelt vs. Miso

Spelt vs. Miso — In-Depth Nutrition Comparison

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Important differences between spelt and miso

  • Spelt has more manganese, vitamin B3, phosphorus, iron, vitamin B1, fiber, magnesium, and vitamin B5; however, miso is richer in vitamin K.
  • Miso's daily need coverage for sodium is 162% more.
  • Spelt contains 8 times more vitamin B3 than miso. Spelt contains 6.843mg of vitamin B3, while miso contains 0.906mg.
  • Spelt contains less sodium.

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

Infographic

Spelt vs Miso 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%
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%
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%
Contains more CalciumCalcium +111.1%

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.
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%
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%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +106.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +713.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +13.9%
Contains more CarbsCarbs +176.7%
Contains more FatsFats +147.3%
Contains more WaterWater +290.4%
Contains more OtherOther +615.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -60.4%
Contains more Mono. FatMonounsaturated fat +151.2%
Contains more Poly. FatPolyunsaturated fat +129.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +2475%
Contains more FructoseFructose +2400%
~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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.