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Bean vs Spelt - In-Depth Nutrition Comparison

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Important differences between Bean and Spelt

  • Bean has more Folate, Copper, Potassium, Selenium, Vitamin B1, Fiber, Vitamin B6, and Magnesium, however Spelt is richer in Manganese, and Vitamin B3.
  • Bean's daily need coverage for Folate is 120% more.
  • Bean contains 4 times more Potassium than Spelt. Bean 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 vs Spelt 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
6
:
2
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 less Sodium -33.3%
Contains more Zinc +43.9%
Equal in Phosphorus - 401
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
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 less Sodium -33.3%
Contains more Zinc +43.9%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
7
:
4
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean 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 Spelt Opinion
Net carbs 47.05g 59.49g Spelt
Protein 21.42g 14.57g Bean
Fats 1.23g 2.43g Spelt
Carbs 62.55g 70.19g Spelt
Calories 347kcal 338kcal Bean
Starch 34.17g 53.92g Spelt
Fructose 0g 0.24g Spelt
Sugar 2.11g 6.82g Bean
Fiber 15.5g 10.7g Bean
Calcium 113mg 27mg Bean
Iron 5.07mg 4.44mg Bean
Magnesium 176mg 136mg Bean
Phosphorus 411mg 401mg Bean
Potassium 1393mg 388mg Bean
Sodium 12mg 8mg Spelt
Zinc 2.28mg 3.28mg Spelt
Copper 0.893mg 0.511mg Bean
Vitamin A 0IU 10IU Spelt
Vitamin E 0.21mg 0.79mg Spelt
Vitamin D 0IU IU Bean
Vitamin D 0µg µg Bean
Vitamin C 6.3mg 0mg Bean
Vitamin B1 0.713mg 0.364mg Bean
Vitamin B2 0.212mg 0.113mg Bean
Vitamin B3 1.174mg 6.843mg Spelt
Vitamin B5 0.785mg 1.068mg Spelt
Vitamin B6 0.474mg 0.23mg Bean
Folate 525µg 45µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 3.6µg Bean
Tryptophan 0.237mg 0.132mg Bean
Threonine 0.81mg 0.443mg Bean
Isoleucine 0.871mg 0.552mg Bean
Leucine 1.558mg 1.07mg Bean
Lysine 1.356mg 0.409mg Bean
Methionine 0.259mg 0.258mg Bean
Phenylalanine 1.095mg 0.737mg Bean
Valine 0.998mg 0.681mg Bean
Histidine 0.556mg 0.36mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Spelt
Saturated Fat 0.235g 0.406g Bean
Monounsaturated Fat 0.229g 0.445g Spelt
Polyunsaturated fat 0.407g 1.258g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
35
Spelt
Mineral Summary Score
126
Bean
92
Spelt

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 food.
Protein
129%
Bean
87%
Spelt
Carbohydrates
63%
Bean
70%
Spelt
Fats
6%
Bean
11%
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
Bean is lower in Sugar (difference - 4.71g)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.171g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Bean
Bean 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - 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.