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  6. Bean raw vs. Spelt

Bean raw vs. Spelt — In-Depth Nutrition Comparison

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Important differences between Bean raw and Spelt

  • Bean raw has more Folate, Copper, Potassium, Selenium, Vitamin B1, Fiber, Vitamin B6, and Magnesium, however, Spelt is richer in Manganese, and Vitamin B3.
  • Bean raw's daily need coverage for Folate is 120% more.
  • Bean raw contains 4 times more Potassium than Spelt. Bean raw contains 1393mg of Potassium, while Spelt contains 388mg.

The food varieties used in the comparison are Beans, pinto, mature seeds, raw and Spelt, uncooked.

Infographic

Bean raw 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.
Bean raw
Bean raw
7
:
3
Spelt
Spelt
Contains more Calcium +318.5%
Contains more Iron +14.2%
Contains more Magnesium +29.4%
Contains more Potassium +259%
Contains more Copper +74.8%
Contains more Selenium +138.5%
Contains less Sodium -33.3%
Contains more Zinc +43.9%
Contains more Manganese +159.8%
Equal in Phosphorus - 401
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +318.5%
Contains more Iron +14.2%
Contains more Magnesium +29.4%
Contains more Potassium +259%
Contains more Copper +74.8%
Contains more Selenium +138.5%
Contains less Sodium -33.3%
Contains more Zinc +43.9%
Contains more Manganese +159.8%
Equal in Phosphorus - 401

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.
Bean raw
Bean raw
7
:
4
Spelt
Spelt
Contains more Vitamin C +∞%
Contains more Vitamin B1 +95.9%
Contains more Vitamin B2 +87.6%
Contains more Vitamin B6 +106.1%
Contains more Folate +1066.7%
Contains more Vitamin K +55.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +276.2%
Contains more Vitamin B3 +482.9%
Contains more Vitamin B5 +36.1%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +95.9%
Contains more Vitamin B2 +87.6%
Contains more Vitamin B6 +106.1%
Contains more Folate +1066.7%
Contains more Vitamin K +55.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +276.2%
Contains more Vitamin B3 +482.9%
Contains more Vitamin B5 +36.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
3
:
2
Spelt
Spelt
Contains more Protein +47%
Contains more Other +93.9%
Contains more Fats +97.6%
Contains more Carbs +12.2%
Equal in Water - 11.02
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Protein +47%
Contains more Other +93.9%
Contains more Fats +97.6%
Contains more Carbs +12.2%
Equal in Water - 11.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
2
Spelt
Spelt
Contains less Saturated Fat -42.1%
Contains more Monounsaturated Fat +94.3%
Contains more Polyunsaturated fat +209.1%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -42.1%
Contains more Monounsaturated Fat +94.3%
Contains more Polyunsaturated fat +209.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
4
Spelt
Spelt
Contains more Sucrose +235.6%
Contains more Starch +57.8%
Contains more Glucose +546.2%
Contains more Fructose +∞%
Contains more Maltose +∞%
Bean raw
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Spelt
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more Sucrose +235.6%
Contains more Starch +57.8%
Contains more Glucose +546.2%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Spelt Opinion
Net carbs 47.05g 59.49g Spelt
Protein 21.42g 14.57g Bean raw
Fats 1.23g 2.43g Spelt
Carbs 62.55g 70.19g Spelt
Calories 347kcal 338kcal Bean raw
Starch 34.17g 53.92g Spelt
Fructose 0g 0.24g Spelt
Sugar 2.11g 6.82g Bean raw
Fiber 15.5g 10.7g Bean raw
Calcium 113mg 27mg Bean raw
Iron 5.07mg 4.44mg Bean raw
Magnesium 176mg 136mg Bean raw
Phosphorus 411mg 401mg Bean raw
Potassium 1393mg 388mg Bean raw
Sodium 12mg 8mg Spelt
Zinc 2.28mg 3.28mg Spelt
Copper 0.893mg 0.511mg Bean raw
Manganese 1.148mg 2.983mg Spelt
Selenium 27.9µg 11.7µg Bean raw
Vitamin A 0IU 10IU Spelt
Vitamin E 0.21mg 0.79mg Spelt
Vitamin C 6.3mg 0mg Bean raw
Vitamin B1 0.713mg 0.364mg Bean raw
Vitamin B2 0.212mg 0.113mg Bean raw
Vitamin B3 1.174mg 6.843mg Spelt
Vitamin B5 0.785mg 1.068mg Spelt
Vitamin B6 0.474mg 0.23mg Bean raw
Folate 525µg 45µg Bean raw
Vitamin K 5.6µg 3.6µg Bean raw
Tryptophan 0.237mg 0.132mg Bean raw
Threonine 0.81mg 0.443mg Bean raw
Isoleucine 0.871mg 0.552mg Bean raw
Leucine 1.558mg 1.07mg Bean raw
Lysine 1.356mg 0.409mg Bean raw
Methionine 0.259mg 0.258mg Bean raw
Phenylalanine 1.095mg 0.737mg Bean raw
Valine 0.998mg 0.681mg Bean raw
Histidine 0.556mg 0.36mg Bean raw
Saturated Fat 0.235g 0.406g Bean raw
Monounsaturated Fat 0.229g 0.445g Spelt
Polyunsaturated fat 0.407g 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw 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
70%
Bean raw
35%
Spelt
Minerals Daily Need Coverage Score
131%
Bean raw
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 4mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.5)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 4.71g)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 0.171g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.