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  6. Winged bean vs. Spelt

Winged bean vs. Spelt — In-Depth Nutrition Comparison

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Significant differences between Winged bean and Spelt

  • Winged bean has more Copper, Vitamin B1, Potassium, and Vitamin B2, however, Spelt is richer in Manganese, Phosphorus, Selenium, Magnesium, and Vitamin B3.
  • Winged bean covers your daily Copper needs 130% more than Spelt.
  • Spelt has 5 times less Vitamin B2 than Winged bean. Winged bean has 0.149mg of Vitamin B2, while Spelt has 0.03mg.

Specific food types used in this comparison are Winged bean tuber, raw and Spelt, cooked.

Infographic

Winged bean vs Spelt 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.
Winged bean
Winged bean
5
:
5
Spelt
Spelt
Contains more Calcium +200%
Contains more Iron +19.8%
Contains more Potassium +309.8%
Contains more Zinc +11.2%
Contains more Copper +544.7%
Contains more Magnesium +104.2%
Contains more Phosphorus +233.3%
Contains less Sodium -85.7%
Contains more Manganese +105.1%
Contains more Selenium +471.4%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +200%
Contains more Iron +19.8%
Contains more Potassium +309.8%
Contains more Zinc +11.2%
Contains more Copper +544.7%
Contains more Magnesium +104.2%
Contains more Phosphorus +233.3%
Contains less Sodium -85.7%
Contains more Manganese +105.1%
Contains more Selenium +471.4%

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.
Winged bean
Winged bean
5
:
4
Spelt
Spelt
Contains more Vitamin B1 +268%
Contains more Vitamin B2 +396.7%
Contains more Folate +46.2%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +56.7%
Equal in Vitamin B6 - 0.08
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
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%
Contains more Vitamin B1 +268%
Contains more Vitamin B2 +396.7%
Contains more Folate +46.2%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +56.7%
Equal in Vitamin B6 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
4
:
1
Spelt
Spelt
Contains more Protein +110.9%
Contains more Other +207.7%
Contains more Water +16%
Equal in Fats - 0.85
Equal in Carbs - 26.44
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Protein +110.9%
Contains more Other +207.7%
Contains more Water +16%
Equal in Fats - 0.85
Equal in Carbs - 26.44

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged bean Spelt Opinion
Net carbs 28.1g 22.54g Winged bean
Protein 11.6g 5.5g Winged bean
Fats 0.9g 0.85g Winged bean
Carbs 28.1g 26.44g Winged bean
Calories 148kcal 127kcal Winged bean
Starch 19.57g Spelt
Fiber 3.9g Spelt
Calcium 30mg 10mg Winged bean
Iron 2mg 1.67mg Winged bean
Magnesium 24mg 49mg Spelt
Phosphorus 45mg 150mg Spelt
Potassium 586mg 143mg Winged bean
Sodium 35mg 5mg Spelt
Zinc 1.39mg 1.25mg Winged bean
Copper 1.386mg 0.215mg Winged bean
Manganese 0.532mg 1.091mg Spelt
Selenium 0.7µg 4µg Spelt
Vitamin A 0IU 4IU Spelt
Vitamin E 0.26mg Spelt
Vitamin B1 0.379mg 0.103mg Winged bean
Vitamin B2 0.149mg 0.03mg Winged bean
Vitamin B3 1.64mg 2.57mg Spelt
Vitamin B5 0.116mg Winged bean
Vitamin B6 0.075mg 0.08mg Spelt
Folate 19µg 13µg Winged bean
Tryptophan 0.252mg Winged bean
Threonine 0.451mg Winged bean
Isoleucine 0.425mg Winged bean
Leucine 0.64mg Winged bean
Lysine 0.592mg Winged bean
Methionine 0.143mg Winged bean
Phenylalanine 0.451mg Winged bean
Valine 0.599mg Winged bean
Histidine 0.241mg Winged bean
Saturated Fat 0.222g Spelt
Monounsaturated Fat 0.234g Winged bean
Polyunsaturated fat 0.174g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Spelt
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
17%
Winged bean
10%
Spelt
Minerals Daily Need Coverage Score
75%
Winged bean
45%
Spelt

Comparison summary

Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 31)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.222g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.
Which food is richer in vitamins?
?
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.

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.