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  6. Spelt vs. Mung bean

Spelt vs. Mung bean — In-Depth Nutrition Comparison

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Differences between Spelt and Mung bean

  • Mung bean is higher than Spelt in Folate, Copper, Iron, Fiber, Vitamin B1, Magnesium, Potassium, Phosphorus, Vitamin B6, and Vitamin B2.
  • Mung bean's daily need coverage for Folate is 153% higher.

The food types used in this comparison are Spelt, cooked and Mung beans, mature seeds, raw.

Infographic

Spelt vs Mung 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
2
:
8
Mung bean
Mung bean
Contains less Sodium -66.7%
Contains more Calcium +1220%
Contains more Iron +303.6%
Contains more Magnesium +285.7%
Contains more Phosphorus +144.7%
Contains more Potassium +771.3%
Contains more Zinc +114.4%
Contains more Copper +337.7%
Contains more Selenium +105%
Equal in Manganese - 1.035
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Mung bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
Contains less Sodium -66.7%
Contains more Calcium +1220%
Contains more Iron +303.6%
Contains more Magnesium +285.7%
Contains more Phosphorus +144.7%
Contains more Potassium +771.3%
Contains more Zinc +114.4%
Contains more Copper +337.7%
Contains more Selenium +105%
Equal in Manganese - 1.035

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
1
:
10
Mung bean
Mung bean
Contains more Vitamin B3 +14.2%
Contains more Vitamin A +2750%
Contains more Vitamin E +96.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +502.9%
Contains more Vitamin B2 +676.7%
Contains more Vitamin B6 +377.5%
Contains more Folate +4707.7%
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%
Mung bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
Contains more Vitamin B3 +14.2%
Contains more Vitamin A +2750%
Contains more Vitamin E +96.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +502.9%
Contains more Vitamin B2 +676.7%
Contains more Vitamin B6 +377.5%
Contains more Folate +4707.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
1
:
4
Mung bean
Mung bean
Contains more Water +635.5%
Contains more Protein +333.8%
Contains more Fats +35.3%
Contains more Carbs +136.8%
Contains more Other +410.8%
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Mung bean
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more Water +635.5%
Contains more Protein +333.8%
Contains more Fats +35.3%
Contains more Carbs +136.8%
Contains more Other +410.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Mung bean Opinion
Net carbs 22.54g 46.32g Mung bean
Protein 5.5g 23.86g Mung bean
Fats 0.85g 1.15g Mung bean
Carbs 26.44g 62.62g Mung bean
Calories 127kcal 347kcal Mung bean
Starch 19.57g Spelt
Sugar 6.6g Spelt
Fiber 3.9g 16.3g Mung bean
Calcium 10mg 132mg Mung bean
Iron 1.67mg 6.74mg Mung bean
Magnesium 49mg 189mg Mung bean
Phosphorus 150mg 367mg Mung bean
Potassium 143mg 1246mg Mung bean
Sodium 5mg 15mg Spelt
Zinc 1.25mg 2.68mg Mung bean
Copper 0.215mg 0.941mg Mung bean
Manganese 1.091mg 1.035mg Spelt
Selenium 4µg 8.2µg Mung bean
Vitamin A 4IU 114IU Mung bean
Vitamin A RAE 0µg 6µg Mung bean
Vitamin E 0.26mg 0.51mg Mung bean
Vitamin C 0mg 4.8mg Mung bean
Vitamin B1 0.103mg 0.621mg Mung bean
Vitamin B2 0.03mg 0.233mg Mung bean
Vitamin B3 2.57mg 2.251mg Spelt
Vitamin B5 1.91mg Mung bean
Vitamin B6 0.08mg 0.382mg Mung bean
Folate 13µg 625µg Mung bean
Vitamin K 9µg Mung bean
Tryptophan 0.26mg Mung bean
Threonine 0.782mg Mung bean
Isoleucine 1.008mg Mung bean
Leucine 1.847mg Mung bean
Lysine 1.664mg Mung bean
Methionine 0.286mg Mung bean
Phenylalanine 1.443mg Mung bean
Valine 1.237mg Mung bean
Histidine 0.695mg Mung bean
Saturated Fat 0.348g Spelt
Monounsaturated Fat 0.161g Mung bean
Polyunsaturated fat 0.384g Mung bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Mung bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
82%
Mung bean
Minerals Daily Need Coverage Score
45%
Spelt
126%
Mung bean

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 6.6g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.348g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is richer in vitamins?
Mung bean
Mung 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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.