Spelt vs. Kidney beans — In-Depth Nutrition Comparison
Compare
How are Spelt and Kidney beans different?
- Spelt is higher in Manganese, Vitamin B3, and Selenium, however, Kidney beans is richer in Folate, Fiber, Potassium, and Iron.
- Daily need coverage for Folate from Kidney beans is 29% higher.
- Spelt contains 4 times more Vitamin B3 than Kidney beans. While Spelt contains 2.57mg of Vitamin B3, Kidney beans contains only 0.578mg.
Spelt, cooked and Beans, kidney, all types, mature seeds, cooked, boiled, without salt are the varieties used in this article.
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.
Contains
more
Magnesium
+16.7%
Contains
more
Zinc
+25%
Contains
more
Manganese
+153.7%
Contains
more
Selenium
+263.6%
Contains
more
Calcium
+250%
Contains
more
Iron
+32.9%
Contains
more
Potassium
+183.2%
Contains
less
Sodium
-80%
Equal in Phosphorus - 138
Equal in Copper - 0.216
Contains
more
Magnesium
+16.7%
Contains
more
Zinc
+25%
Contains
more
Manganese
+153.7%
Contains
more
Selenium
+263.6%
Contains
more
Calcium
+250%
Contains
more
Iron
+32.9%
Contains
more
Potassium
+183.2%
Contains
less
Sodium
-80%
Equal in Phosphorus - 138
Equal in Copper - 0.216
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.
:
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin E
+766.7%
Contains
more
Vitamin B3
+344.6%
Contains
more
Vitamin C
+∞%
Contains
more
Vitamin B1
+55.3%
Contains
more
Vitamin B2
+93.3%
Contains
more
Vitamin B6
+50%
Contains
more
Folate
+900%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin E
+766.7%
Contains
more
Vitamin B3
+344.6%
Contains
more
Vitamin C
+∞%
Contains
more
Vitamin B1
+55.3%
Contains
more
Vitamin B2
+93.3%
Contains
more
Vitamin B6
+50%
Contains
more
Folate
+900%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Fats
+70%
Contains
more
Carbs
+16%
Contains
more
Protein
+57.6%
Contains
more
Other
+67.7%
Equal in Water - 66.94
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
Protein:
8.67 g
Fats:
0.5 g
Carbs:
22.8 g
Water:
66.94 g
Other:
1.09 g
Contains
more
Fats
+70%
Contains
more
Carbs
+16%
Contains
more
Protein
+57.6%
Contains
more
Other
+67.7%
Equal in Water - 66.94
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 22.54g | 16.4g |
|
| Protein | 5.5g | 8.67g |
|
| Fats | 0.85g | 0.5g |
|
| Carbs | 26.44g | 22.8g |
|
| Calories | 127kcal | 127kcal | |
| Starch | 19.57g |
|
|
| Sugar | 0.32g |
|
|
| Fiber | 3.9g | 6.4g |
|
| Calcium | 10mg | 35mg |
|
| Iron | 1.67mg | 2.22mg |
|
| Magnesium | 49mg | 42mg |
|
| Phosphorus | 150mg | 138mg |
|
| Potassium | 143mg | 405mg |
|
| Sodium | 5mg | 1mg |
|
| Zinc | 1.25mg | 1mg |
|
| Copper | 0.215mg | 0.216mg |
|
| Manganese | 1.091mg | 0.43mg |
|
| Selenium | 4µg | 1.1µg |
|
| Vitamin A | 4IU | 0IU |
|
| Vitamin E | 0.26mg | 0.03mg |
|
| Vitamin C | 0mg | 1.2mg |
|
| Vitamin B1 | 0.103mg | 0.16mg |
|
| Vitamin B2 | 0.03mg | 0.058mg |
|
| Vitamin B3 | 2.57mg | 0.578mg |
|
| Vitamin B5 | 0.22mg |
|
|
| Vitamin B6 | 0.08mg | 0.12mg |
|
| Folate | 13µg | 130µg |
|
| Vitamin K | 8.4µg |
|
|
| Tryptophan | 0.104mg |
|
|
| Threonine | 0.319mg |
|
|
| Isoleucine | 0.41mg |
|
|
| Leucine | 0.736mg |
|
|
| Lysine | 0.607mg |
|
|
| Methionine | 0.113mg |
|
|
| Phenylalanine | 0.511mg |
|
|
| Valine | 0.5mg |
|
|
| Histidine | 0.238mg |
|
|
| Saturated Fat | 0.073g |
|
|
| Monounsaturated Fat | 0.039g |
|
|
| Polyunsaturated fat | 0.278g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet | Equal | |
| Low Glycemic Index diet |
|
|
People also compare
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
10%
19%
Minerals Daily Need Coverage Score
45%
38%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0.32g)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.073g)
Which food is cheaper?
Spelt is cheaper (difference - $1.2)
Which food contains less Sodium?
Kidney beans contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Kidney beans is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Kidney beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.