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
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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.
| Contains more MagnesiumMagnesium | +29.4% |
| Contains more CalciumCalcium | +318.5% |
| Contains more PotassiumPotassium | +259% |
| Contains more IronIron | +14.2% |
| Contains more CopperCopper | +74.8% |
| Contains more SeleniumSelenium | +138.5% |
| Contains more ZincZinc | +43.9% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +159.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +95.9% |
| Contains more Vitamin B2Vitamin B2 | +87.6% |
| Contains more Vitamin B6Vitamin B6 | +106.1% |
| Contains more Vitamin KVitamin K | +55.6% |
| Contains more FolateFolate | +1066.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +276.2% |
| Contains more Vitamin B3Vitamin B3 | +482.9% |
| Contains more Vitamin B5Vitamin B5 | +36.1% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +47% |
| Contains more OtherOther | +93.9% |
| Contains more FatsFats | +97.6% |
| Contains more CarbsCarbs | +12.2% |
~equal in
Water
~11.02g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -42.1% |
| Contains more Mono. FatMonounsaturated Fat | +94.3% |
| Contains more Poly. FatPolyunsaturated fat | +209.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +235.6% |
| Contains more StarchStarch | +57.8% |
| Contains more GlucoseGlucose | +546.2% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 347kcal | 338kcal |
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| Protein | 21.42g | 14.57g |
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| Fats | 1.23g | 2.43g |
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| Vitamin C | 6.3mg | 0mg |
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| Net carbs | 47.05g | 59.49g |
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| Carbs | 62.55g | 70.19g |
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| Magnesium | 176mg | 136mg |
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| Calcium | 113mg | 27mg |
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| Potassium | 1393mg | 388mg |
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| Iron | 5.07mg | 4.44mg |
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| Sugar | 2.11g | 6.82g |
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| Fiber | 15.5g | 10.7g |
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| Copper | 0.893mg | 0.511mg |
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| Zinc | 2.28mg | 3.28mg |
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| Starch | 34.17g | 53.92g |
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| Phosphorus | 411mg | 401mg |
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| Sodium | 12mg | 8mg |
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| Vitamin A | 0IU | 10IU |
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| Vitamin E | 0.21mg | 0.79mg |
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| Manganese | 1.148mg | 2.983mg |
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| Selenium | 27.9µg | 11.7µg |
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| Vitamin B1 | 0.713mg | 0.364mg |
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| Vitamin B2 | 0.212mg | 0.113mg |
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| Vitamin B3 | 1.174mg | 6.843mg |
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| Vitamin B5 | 0.785mg | 1.068mg |
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| Vitamin B6 | 0.474mg | 0.23mg |
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| Vitamin K | 5.6µg | 3.6µg |
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| Folate | 525µg | 45µg |
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| Choline | 66.2mg |
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| Saturated Fat | 0.235g | 0.406g |
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| Monounsaturated Fat | 0.229g | 0.445g |
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| Polyunsaturated fat | 0.407g | 1.258g |
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| Tryptophan | 0.237mg | 0.132mg |
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| Threonine | 0.81mg | 0.443mg |
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| Isoleucine | 0.871mg | 0.552mg |
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| Leucine | 1.558mg | 1.07mg |
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| Lysine | 1.356mg | 0.409mg |
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| Methionine | 0.259mg | 0.258mg |
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| Phenylalanine | 1.095mg | 0.737mg |
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| Valine | 0.998mg | 0.681mg |
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| Histidine | 0.556mg | 0.36mg |
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| Fructose | 0g | 0.24g |
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| Omega-3 - ALA | 0.065g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
67%
32%
Minerals Daily Need Coverage Score
131%
119%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 4mg)
Which food is cheaper?
Spelt is cheaper (difference - $1.5)
Which food is lower in Sugar?
Bean raw is lower in Sugar (difference - 4.71g)
Which food is lower in Saturated Fat?
Bean raw is lower in Saturated Fat (difference - 0.171g)
Which food is lower in glycemic index?
Bean raw is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)