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  6. Spelt vs. Green bean

Spelt vs. Green bean — In-Depth Nutrition Comparison

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The main differences between Spelt and Green bean

  • Spelt has more Manganese, Copper, Phosphorus, Iron, Vitamin B3, Zinc, Magnesium, and Selenium, however, Green bean has more Vitamin C, and Vitamin B2.
  • Daily need coverage for Manganese from Spelt is 35% higher.
  • Green bean has 20 times less Selenium than Spelt. Spelt has 4µg of Selenium, while Green bean has 0.2µg.

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

Infographic

Spelt vs Green bean 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.
Spelt
Spelt
7
:
3
Green bean
Green bean
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%
Contains more Calcium +340%
Contains less Sodium -80%
Equal in Potassium - 146
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
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%
Contains more Calcium +340%
Contains less Sodium -80%
Equal in Potassium - 146

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.
Spelt
Spelt
3
:
8
Green bean
Green bean
Contains more Vitamin B1 +39.2%
Contains more Vitamin B3 +318.6%
Contains more Vitamin B6 +42.9%
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%
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%
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%
Contains more Vitamin B1 +39.2%
Contains more Vitamin B3 +318.6%
Contains more Vitamin B6 +42.9%
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%

Macronutrient Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Green bean
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 Spelt Green bean Opinion
Net carbs 22.54g 4.68g Spelt
Protein 5.5g 1.89g Spelt
Fats 0.85g 0.28g Spelt
Carbs 26.44g 7.88g Spelt
Calories 127kcal 35kcal Spelt
Starch 19.57g Spelt
Sugar 3.63g Spelt
Fiber 3.9g 3.2g Spelt
Calcium 10mg 44mg Green bean
Iron 1.67mg 0.65mg Spelt
Magnesium 49mg 18mg Spelt
Phosphorus 150mg 29mg Spelt
Potassium 143mg 146mg Green bean
Sodium 5mg 1mg Green bean
Zinc 1.25mg 0.25mg Spelt
Copper 0.215mg 0.057mg Spelt
Manganese 1.091mg 0.285mg Spelt
Selenium 4µg 0.2µg Spelt
Vitamin A 4IU 633IU Green bean
Vitamin A RAE 0µg 32µg Green bean
Vitamin E 0.26mg 0.46mg Green bean
Vitamin C 0mg 9.7mg Green bean
Vitamin B1 0.103mg 0.074mg Spelt
Vitamin B2 0.03mg 0.097mg Green bean
Vitamin B3 2.57mg 0.614mg Spelt
Vitamin B5 0.074mg Green bean
Vitamin B6 0.08mg 0.056mg Spelt
Folate 13µg 33µg 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
Spelt Green bean
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
10%
Spelt
24%
Green bean
Minerals Daily Need Coverage Score
45%
Spelt
14%
Green bean

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/nutrients
  2. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.