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Winged bean vs Spelt - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Winged bean
Winged bean contains less Sugars (difference - 6.82g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.184g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 33)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 27mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
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.
Winged bean Spelt
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Winged bean Spelt
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
12
Winged bean
24
Spelt
Mineral Summary Score
46
Winged bean
60
Spelt

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
:
5
Spelt
Contains more Calcium +11.1%
Contains more Potassium +51%
Contains more Copper +171.2%
Contains more Iron +122%
Contains more Magnesium +466.7%
Contains more Zinc +136%
Contains more Phosphorus +791.1%
Contains less Sodium -77.1%
Equal in Calcium - 27
Contains more Calcium +11.1%
Contains more Potassium +51%
Contains more Copper +171.2%
Contains more Iron +122%
Contains more Magnesium +466.7%
Contains more Zinc +136%
Contains more Phosphorus +791.1%
Contains less Sodium -77.1%
Equal in Calcium - 27

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
:
6
Spelt
Contains more Vitamin B2 +31.9%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +317.3%
Contains more Vitamin B5 +820.7%
Contains more Vitamin B6 +206.7%
Equal in Vitamin B1 - 0.364
Contains more Vitamin B2 +31.9%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +317.3%
Contains more Vitamin B5 +820.7%
Contains more Vitamin B6 +206.7%
Equal in Vitamin B1 - 0.364

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
70%
Winged bean
87%
Spelt
Carbohydrates
28%
Winged bean
70%
Spelt
Fats
4%
Winged bean
11%
Spelt

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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 Winged bean Spelt Opinion
Calories 148 338 Spelt
Protein 11.6 14.57 Spelt
Fats 0.9 2.43 Spelt
Vitamin C 0 0
Carbs 28.1 70.19 Spelt
Cholesterol 0 0
Vitamin D 0 Winged bean
Iron 2 4.44 Spelt
Calcium 30 27 Winged bean
Potassium 586 388 Winged bean
Magnesium 24 136 Spelt
Sugars 6.82 Spelt
Fiber 10.7 Spelt
Copper 1.386 0.511 Winged bean
Zinc 1.39 3.28 Spelt
Starch 53.92 Spelt
Phosphorus 45 401 Spelt
Sodium 35 8 Spelt
Vitamin A 0 10 Spelt
Vitamin E 0.79 Spelt
Vitamin D 0 Winged bean
Vitamin B1 0.379 0.364 Winged bean
Vitamin B2 0.149 0.113 Winged bean
Vitamin B3 1.64 6.843 Spelt
Vitamin B5 0.116 1.068 Spelt
Vitamin B6 0.075 0.23 Spelt
Vitamin B12 0 0
Vitamin K 3.6 Spelt
Folic acid (B9) 0 0
Trans Fat 0 Spelt
Saturated Fat 0.222 0.406 Winged bean
Monounsaturated Fat 0.234 0.445 Spelt
Polyunsaturated fat 0.174 1.258 Spelt
Tryptophan 0.252 0.132 Winged bean
Threonine 0.451 0.443 Winged bean
Isoleucine 0.425 0.552 Spelt
Leucine 0.64 1.07 Spelt
Lysine 0.592 0.409 Winged bean
Methionine 0.143 0.258 Spelt
Phenylalanine 0.451 0.737 Spelt
Valine 0.599 0.681 Spelt
Histidine 0.241 0.36 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.