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Spelt vs Navy bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 5mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.3)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Sugars?
Navy bean
Navy bean contains less Sugars (difference - 6.82g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.321g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 27)
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 Navy bean
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index 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 Navy 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
23
Navy bean
Mineral Summary Score
60
Spelt
30
Navy 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
8
:
Contains more Iron +130.1%
Contains more Calcium +80%
Contains more Potassium +26.4%
Contains more Magnesium +34.7%
Contains more Copper +43.5%
Contains more Zinc +268.5%
Contains more Phosphorus +301%
Contains less Sodium -38.5%
Contains more Iron +130.1%
Contains more Calcium +80%
Contains more Potassium +26.4%
Contains more Magnesium +34.7%
Contains more Copper +43.5%
Contains more Zinc +268.5%
Contains more Phosphorus +301%
Contains less Sodium -38.5%

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
6
:
Contains more Vitamin A +150%
Contains more Vitamin B3 +460.9%
Contains more Vitamin B5 +29.5%
Contains more Vitamin B6 +20.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +90.3%
Equal in Vitamin B1 - 0.39
Contains more Vitamin A +150%
Contains more Vitamin B3 +460.9%
Contains more Vitamin B5 +29.5%
Contains more Vitamin B6 +20.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +90.3%
Equal in Vitamin B1 - 0.39

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
37%
Navy bean
Carbohydrates
70%
Spelt
13%
Navy bean
Fats
11%
Spelt
3%
Navy 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 Navy bean Opinion
Calories 338 67 Spelt
Protein 14.57 6.15 Spelt
Fats 2.43 0.7 Spelt
Vitamin C 0 18.8 Navy bean
Carbs 70.19 13.05 Spelt
Cholesterol 0 0
Vitamin D 0 Navy bean
Iron 4.44 1.93 Spelt
Calcium 27 15 Spelt
Potassium 388 307 Spelt
Magnesium 136 101 Spelt
Sugars 6.82 Spelt
Fiber 10.7 Spelt
Copper 0.511 0.356 Spelt
Zinc 3.28 0.89 Spelt
Starch 53.92 Spelt
Phosphorus 401 100 Spelt
Sodium 8 13 Spelt
Vitamin A 10 4 Spelt
Vitamin E 0.79 Spelt
Vitamin D 0 Navy bean
Vitamin B1 0.364 0.39 Navy bean
Vitamin B2 0.113 0.215 Navy bean
Vitamin B3 6.843 1.22 Spelt
Vitamin B5 1.068 0.825 Spelt
Vitamin B6 0.23 0.191 Spelt
Vitamin B12 0 0
Vitamin K 3.6 Spelt
Folic acid (B9) 0 0
Trans Fat 0 Spelt
Saturated Fat 0.406 0.085 Navy bean
Monounsaturated Fat 0.445 0.052 Spelt
Polyunsaturated fat 1.258 0.407 Spelt
Tryptophan 0.132 0.064 Spelt
Threonine 0.443 0.258 Spelt
Isoleucine 0.552 0.273 Spelt
Leucine 1.07 0.442 Spelt
Lysine 0.409 0.35 Spelt
Methionine 0.258 0.064 Spelt
Phenylalanine 0.737 0.31 Spelt
Valine 0.681 0.316 Spelt
Histidine 0.36 0.172 Spelt
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.