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Spelt vs Yardlong bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Yardlong bean
Yardlong bean contains less Sugars (difference - 6.82g)
Which food contains less Sodium?
Yardlong bean
Yardlong bean contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Yardlong bean
Yardlong bean is lower in Saturated Fat (difference - 0.301g)
Which food is lower in glycemic index?
Yardlong bean
Yardlong bean is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 Yardlong bean
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Spelt Yardlong 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
17
Yardlong bean
Mineral Summary Score
60
Spelt
14
Yardlong 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
6
:
Contains more Iron +844.7%
Contains more Potassium +61.7%
Contains more Magnesium +209.1%
Contains more Copper +964.6%
Contains more Zinc +786.5%
Contains more Phosphorus +579.7%
Contains more Calcium +85.2%
Contains less Sodium -50%
Contains more Iron +844.7%
Contains more Potassium +61.7%
Contains more Magnesium +209.1%
Contains more Copper +964.6%
Contains more Zinc +786.5%
Contains more Phosphorus +579.7%
Contains more Calcium +85.2%
Contains less Sodium -50%

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
7
:
Contains more Vitamin B1 +240.2%
Contains more Vitamin B3 +1569%
Contains more Vitamin B5 +1841.8%
Contains more Vitamin B6 +858.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +8550%
Equal in Vitamin B2 - 0.11
Contains more Vitamin B1 +240.2%
Contains more Vitamin B3 +1569%
Contains more Vitamin B5 +1841.8%
Contains more Vitamin B6 +858.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +8550%
Equal in Vitamin B2 - 0.11

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
17%
Yardlong bean
Carbohydrates
70%
Spelt
8%
Yardlong bean
Fats
11%
Spelt
2%
Yardlong 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 Yardlong bean Opinion
Calories 338 47 Spelt
Protein 14.57 2.8 Spelt
Fats 2.43 0.4 Spelt
Vitamin C 0 18.8 Yardlong bean
Carbs 70.19 8.35 Spelt
Cholesterol 0 0
Vitamin D 0 Yardlong bean
Iron 4.44 0.47 Spelt
Calcium 27 50 Yardlong bean
Potassium 388 240 Spelt
Magnesium 136 44 Spelt
Sugars 6.82 Spelt
Fiber 10.7 Spelt
Copper 0.511 0.048 Spelt
Zinc 3.28 0.37 Spelt
Starch 53.92 Spelt
Phosphorus 401 59 Spelt
Sodium 8 4 Yardlong bean
Vitamin A 10 865 Yardlong bean
Vitamin E 0.79 Spelt
Vitamin D 0 Yardlong bean
Vitamin B1 0.364 0.107 Spelt
Vitamin B2 0.113 0.11 Spelt
Vitamin B3 6.843 0.41 Spelt
Vitamin B5 1.068 0.055 Spelt
Vitamin B6 0.23 0.024 Spelt
Vitamin B12 0 0
Vitamin K 3.6 Spelt
Folic acid (B9) 0 0
Trans Fat 0 Spelt
Saturated Fat 0.406 0.105 Yardlong bean
Monounsaturated Fat 0.445 0.036 Spelt
Polyunsaturated fat 1.258 0.169 Spelt
Tryptophan 0.132 0.032 Spelt
Threonine 0.443 0.104 Spelt
Isoleucine 0.552 0.15 Spelt
Leucine 1.07 0.2 Spelt
Lysine 0.409 0.184 Spelt
Methionine 0.258 0.04 Spelt
Phenylalanine 0.737 0.154 Spelt
Valine 0.681 0.162 Spelt
Histidine 0.36 0.09 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.