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Bean vs Spelt - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 4mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.5)
Which food contains less Sugars?
Bean
Bean contains less Sugars (difference - 4.71g)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.171g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Spelt
Lower in Sodium ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bean Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Bean
24
Spelt
Mineral Summary Score
84
Bean
60
Spelt

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
6
:
2
Spelt
Contains more Iron +14.2%
Contains more Calcium +318.5%
Contains more Potassium +259%
Contains more Magnesium +29.4%
Contains more Copper +74.8%
Contains more Zinc +43.9%
Contains less Sodium -33.3%
Equal in Phosphorus - 401
Contains more Iron +14.2%
Contains more Calcium +318.5%
Contains more Potassium +259%
Contains more Magnesium +29.4%
Contains more Copper +74.8%
Contains more Zinc +43.9%
Contains less Sodium -33.3%
Equal in Phosphorus - 401

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
6
:
4
Spelt
Contains more Vitamin C +∞%
Contains more Vitamin B1 +95.9%
Contains more Vitamin B2 +87.6%
Contains more Vitamin B6 +106.1%
Contains more Vitamin K +55.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +276.2%
Contains more Vitamin B3 +482.9%
Contains more Vitamin B5 +36.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +95.9%
Contains more Vitamin B2 +87.6%
Contains more Vitamin B6 +106.1%
Contains more Vitamin K +55.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +276.2%
Contains more Vitamin B3 +482.9%
Contains more Vitamin B5 +36.1%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
129%
Bean
87%
Spelt
Carbohydrates
63%
Bean
70%
Spelt
Fats
6%
Bean
11%
Spelt

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bean Spelt Opinion
Calories 347 338 Bean
Protein 21.42 14.57 Bean
Fats 1.23 2.43 Spelt
Vitamin C 6.3 0 Bean
Carbs 62.55 70.19 Spelt
Cholesterol 0 0
Vitamin D 0 Bean
Iron 5.07 4.44 Bean
Calcium 113 27 Bean
Potassium 1393 388 Bean
Magnesium 176 136 Bean
Sugars 2.11 6.82 Spelt
Fiber 15.5 10.7 Bean
Copper 0.893 0.511 Bean
Zinc 2.28 3.28 Spelt
Starch 34.17 53.92 Spelt
Phosphorus 411 401 Bean
Sodium 12 8 Spelt
Vitamin A 0 10 Spelt
Vitamin E 0.21 0.79 Spelt
Vitamin D 0 Bean
Vitamin B1 0.713 0.364 Bean
Vitamin B2 0.212 0.113 Bean
Vitamin B3 1.174 6.843 Spelt
Vitamin B5 0.785 1.068 Spelt
Vitamin B6 0.474 0.23 Bean
Vitamin B12 0 0
Vitamin K 5.6 3.6 Bean
Folic acid (B9) 0 0
Trans Fat 0 Spelt
Saturated Fat 0.235 0.406 Bean
Monounsaturated Fat 0.229 0.445 Spelt
Polyunsaturated fat 0.407 1.258 Spelt
Tryptophan 0.237 0.132 Bean
Threonine 0.81 0.443 Bean
Isoleucine 0.871 0.552 Bean
Leucine 1.558 1.07 Bean
Lysine 1.356 0.409 Bean
Methionine 0.259 0.258 Bean
Phenylalanine 1.095 0.737 Bean
Valine 0.998 0.681 Bean
Histidine 0.556 0.36 Bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.