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Spelt vs Bean - 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.
Spelt Bean
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
Spelt Bean
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
24
Spelt
29
Bean
Mineral Summary Score
60
Spelt
84
Bean

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
Spelt
2
:
6
Bean
Contains more Zinc +43.9%
Contains less Sodium -33.3%
Contains more Iron +14.2%
Contains more Calcium +318.5%
Contains more Potassium +259%
Contains more Magnesium +29.4%
Contains more Copper +74.8%
Equal in Phosphorus - 411
Contains more Zinc +43.9%
Contains less Sodium -33.3%
Contains more Iron +14.2%
Contains more Calcium +318.5%
Contains more Potassium +259%
Contains more Magnesium +29.4%
Contains more Copper +74.8%
Equal in Phosphorus - 411

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
Spelt
4
:
6
Bean
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%
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%

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
87%
Spelt
129%
Bean
Carbohydrates
70%
Spelt
63%
Bean
Fats
11%
Spelt
6%
Bean

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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 Spelt Bean Opinion
Calories 338 347 Bean
Protein 14.57 21.42 Bean
Fats 2.43 1.23 Spelt
Vitamin C 0 6.3 Bean
Carbs 70.19 62.55 Spelt
Cholesterol 0 0
Vitamin D 0 Bean
Iron 4.44 5.07 Bean
Calcium 27 113 Bean
Potassium 388 1393 Bean
Magnesium 136 176 Bean
Sugars 6.82 2.11 Spelt
Fiber 10.7 15.5 Bean
Copper 0.511 0.893 Bean
Zinc 3.28 2.28 Spelt
Starch 53.92 34.17 Spelt
Phosphorus 401 411 Bean
Sodium 8 12 Spelt
Vitamin A 10 0 Spelt
Vitamin E 0.79 0.21 Spelt
Vitamin D 0 Bean
Vitamin B1 0.364 0.713 Bean
Vitamin B2 0.113 0.212 Bean
Vitamin B3 6.843 1.174 Spelt
Vitamin B5 1.068 0.785 Spelt
Vitamin B6 0.23 0.474 Bean
Vitamin B12 0 0
Vitamin K 3.6 5.6 Bean
Folic acid (B9) 0 0
Trans Fat 0 Spelt
Saturated Fat 0.406 0.235 Bean
Monounsaturated Fat 0.445 0.229 Spelt
Polyunsaturated fat 1.258 0.407 Spelt
Tryptophan 0.132 0.237 Bean
Threonine 0.443 0.81 Bean
Isoleucine 0.552 0.871 Bean
Leucine 1.07 1.558 Bean
Lysine 0.409 1.356 Bean
Methionine 0.258 0.259 Bean
Phenylalanine 0.737 1.095 Bean
Valine 0.681 0.998 Bean
Histidine 0.36 0.556 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.