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  6. Green bean vs. Spelt

Green bean vs. Spelt — In-Depth Nutrition Comparison

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The main differences between Green bean and Spelt

  • Green bean has more Vitamin C, and Vitamin B2, however, Spelt has more Manganese, Copper, Phosphorus, Iron, Vitamin B3, Zinc, Magnesium, and Selenium.
  • Daily need coverage for Manganese from Spelt is 35% higher.

Food types used in this article are Beans, snap, green, cooked, boiled, drained, without salt and Spelt, cooked.

Infographic

Green bean 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.
Green bean
Green bean
3
:
7
Spelt
Spelt
Contains more Calcium +340%
Contains less Sodium -80%
Contains more Iron +156.9%
Contains more Magnesium +172.2%
Contains more Phosphorus +417.2%
Contains more Zinc +400%
Contains more Copper +277.2%
Contains more Manganese +282.8%
Contains more Selenium +1900%
Equal in Potassium - 143
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +340%
Contains less Sodium -80%
Contains more Iron +156.9%
Contains more Magnesium +172.2%
Contains more Phosphorus +417.2%
Contains more Zinc +400%
Contains more Copper +277.2%
Contains more Manganese +282.8%
Contains more Selenium +1900%
Equal in Potassium - 143

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.
Green bean
Green bean
8
:
3
Spelt
Spelt
Contains more Vitamin A +15725%
Contains more Vitamin E +76.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +223.3%
Contains more Folate +153.8%
Contains more Vitamin B1 +39.2%
Contains more Vitamin B3 +318.6%
Contains more Vitamin B6 +42.9%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Spelt
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%
Contains more Vitamin A +15725%
Contains more Vitamin E +76.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +223.3%
Contains more Folate +153.8%
Contains more Vitamin B1 +39.2%
Contains more Vitamin B3 +318.6%
Contains more Vitamin B6 +42.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean
Green bean
2
:
3
Spelt
Spelt
Contains more Water +34%
Contains more Other +12.3%
Contains more Protein +191%
Contains more Fats +203.6%
Contains more Carbs +235.5%
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Water +34%
Contains more Other +12.3%
Contains more Protein +191%
Contains more Fats +203.6%
Contains more Carbs +235.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Green bean Spelt Opinion
Net carbs 4.68g 22.54g Spelt
Protein 1.89g 5.5g Spelt
Fats 0.28g 0.85g Spelt
Carbs 7.88g 26.44g Spelt
Calories 35kcal 127kcal Spelt
Starch 19.57g Spelt
Sugar 3.63g Spelt
Fiber 3.2g 3.9g Spelt
Calcium 44mg 10mg Green bean
Iron 0.65mg 1.67mg Spelt
Magnesium 18mg 49mg Spelt
Phosphorus 29mg 150mg Spelt
Potassium 146mg 143mg Green bean
Sodium 1mg 5mg Green bean
Zinc 0.25mg 1.25mg Spelt
Copper 0.057mg 0.215mg Spelt
Manganese 0.285mg 1.091mg Spelt
Selenium 0.2µg 4µg Spelt
Vitamin A 633IU 4IU Green bean
Vitamin A RAE 32µg 0µg Green bean
Vitamin E 0.46mg 0.26mg Green bean
Vitamin C 9.7mg 0mg Green bean
Vitamin B1 0.074mg 0.103mg Spelt
Vitamin B2 0.097mg 0.03mg Green bean
Vitamin B3 0.614mg 2.57mg Spelt
Vitamin B5 0.074mg Green bean
Vitamin B6 0.056mg 0.08mg Spelt
Folate 33µg 13µg Green bean
Vitamin K 47.9µg Green bean
Tryptophan 0.02mg Green bean
Threonine 0.082mg Green bean
Isoleucine 0.069mg Green bean
Leucine 0.116mg Green bean
Lysine 0.091mg Green bean
Methionine 0.023mg Green bean
Phenylalanine 0.069mg Green bean
Valine 0.093mg Green bean
Histidine 0.035mg Green bean
Saturated Fat 0.064g Spelt
Monounsaturated Fat 0.011g Green bean
Polyunsaturated fat 0.145g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean Spelt
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
24%
Green bean
10%
Spelt
Minerals Daily Need Coverage Score
14%
Green bean
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 3.63g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.064g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.8)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 43)
Which food is richer in vitamins?
Green bean
Green bean 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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.