Spelt vs Soy: How Do They Compare?

This article explains the key similarities and differences between spelt and soy, foods from the grains and legumes food groups. Read on to learn more about the spelt vs soy comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on February 21, 2023.

Although spelt and soy belong to different food groups, while spelt belong is a grain, and soy belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares spelt and soy, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how spelt and soy compare specifically.


Spelt (Triticum spelta) is an ancient type of wheat that is believed to have originated in the Near East.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.

Spelt is commonly used in baking, particularly in traditional dishes such as bread and pasta. It has a nutty and slightly sweet flavor and can be used as a substitute for wheat flour in most recipes. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Spelt is considered a functional food, as it has been shown to have a positive impact on health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.

Spelt is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.


Soybeans (Glycine max) are a type of legume native to East Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content. Soy protein is one of the complete sources of a plant-based protein.

Soybeans can be enjoyed in a variety of dishes, including tofu, soy milk, and soy-based meat substitutes, and can also be ground into flour and used in baked goods such as bread and cookies.

In addition to being a tasty and nutritious food, soybeans have been shown to have many potential health benefits.

They are a good source of antioxidants and have been linked to lower cholesterol levels and improved blood sugar control.

Soybeans are also a good source of several important minerals, including iron, zinc, and magnesium.

Soy are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B9 (Folate), and Vitamin K.

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin E.

Spelt vs Soy Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing spelt vs soy.

This comparison will start by comparing the caloric value of spelt and soy and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Energy338 kcal446 kcal
Carbs70.2 g30.2 g
Sugar6.82 g7.33 g
Fiber10.7 g9.3 g
Protein14.6 g36.5 g
Fat2.43 g19.9 g
Saturated Fat0.406 g2.88 g

Spelt vs Soy Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing spelt vs soy for weight loss, spelt is slightly lower in calories, with 338 calories per 100 grams, compared to 446 calories per 100 grams of soy.

However, both spelt and soy can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Spelt vs Soy Protein

Legumes and most legume products, including spelt and soy, are important sources of plant-based protein.

Soy offer around 60% more protein than spelt.

Soy have 36.5 grams of protein per 100 grams, while spelt has 14.6 grams of protein per 100 grams.

Spelt vs Soy Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in spelt and soy.

The total amount of carbohydrates is around 57% higher in spelt than in soy. It have 70.2 grams per 100 grams, compared to 30.2 grams in soy.

There’s less sugar in spelt than in soy, 10% precisely.

One handful of spelt (28 grams) contains 1.9 grams of sugar, while the same amount of soy contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in spelt and soy.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3 grams of fiber per portion, spelt is a better source of fiber than soy which spelt offers 2.6 grams per portion.

Spelt vs Soy Fats

Like most other grains and legumes, with the exception of lupins and peanuts, spelt and soy are low in fat.

Fats in spelt and soy are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in spelt and soy:

  • Spelt: 2.4 grams per 100 grams
  • Soy: 19.9 per 100 grams

Speaking of saturated fats, spelt is 86% lower in saturated fats.

Spelt and soy contain 0.4 grams and 2.9 grams of saturated fat per 100 grams, respectively.

Spelt vs Soy Vitamins Content

This section will discuss the vitamin content of spelt and soy.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Spelt has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, soy have a higher amount of vitamin B3 (Niacin), and vitamin B5 (Pantothenic acid).

Spelt and soy contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins spelt and soy contain side by side, so you can easily compare them.

Vitamin A10 IU22 IU
Vitamin C06 mg
Vitamin D00
Vitamin B1 (Thiamine)0.364 mg0.874 mg
Vitamin B2 (Riboflavin)0.113 mg0.87 mg
Vitamin B3 (Niacin)6.84 mg1.62 mg
Vitamin B5 (Pantothenic acid)1.07 mg0.793 mg
Vitamin B6 (Pyroxidine)0.23 mg0.377 mg
Vitamin B9 (Folate)45 µg375 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.79 mg0.85 mg
Vitamin K3.6 µg47 µg

Spelt vs Soy Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the spelt and soy comparison focuses on their mineral content.

Spelt is a better source of calcium, copper, fluoride, iron, magnesium, phosphorus, potassium, selenium, and zinc than soy.

On the other hand, soy are a higher amount of manganese, and sodium.

Check out the table below to learn how spelt and soy compare when it comes to mineral content.

Calcium27 mg277 mg
Copper0.511 mg1.66 mg
Fluoride02.2 µg
Iron4.44 mg15.7 mg
Magnesium136 mg280 mg
Manganese2.98 mg2.52 mg
Phosphorus401 mg704 mg
Potassium388 mg1800 mg
Selenium11.7 µg17.8 µg
Sodium8 mg2 mg
Zinc3.28 mg4.89 mg

The Final Word

Spelt and soy are highly nutritious and a great addition to a plant-based diet.

Both spelt and soy are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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