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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 Iron +14.2%
Contains more Calcium +318.5%
Contains more Potassium +259%
Contains more Magnesium +29.4%
Contains more Copper +74.8%
Contains more Zinc +43.9%
Contains less Sodium -33.3%
Equal in Phosphorus - 401
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Contains more Iron +14.2%
Contains more Calcium +318.5%
Contains more Potassium +259%
Contains more Magnesium +29.4%
Contains more Copper +74.8%
Contains more Zinc +43.9%
Contains less Sodium -33.3%
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 Vitamin K +55.6%
Contains more Folate +1066.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +276.2%
Contains more Vitamin B3 +482.9%
Contains more Vitamin B5 +36.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +95.9%
Contains more Vitamin B2 +87.6%
Contains more Vitamin B6 +106.1%
Contains more Vitamin K +55.6%
Contains more Folate +1066.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +276.2%
Contains more Vitamin B3 +482.9%
Contains more Vitamin B5 +36.1%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Bean Spelt Opinion
Calories 347 338 Bean
Protein 21.42 14.57 Bean
Fats 1.23 2.43 Spelt
Vitamin C 6.3 0 Bean
Carbs 62.55 70.19 Spelt
Cholesterol 0 0
Vitamin D 0 Bean
Iron 5.07 4.44 Bean
Calcium 113 27 Bean
Potassium 1393 388 Bean
Magnesium 176 136 Bean
Sugar 2.11 6.82 Bean
Fiber 15.5 10.7 Bean
Copper 0.893 0.511 Bean
Zinc 2.28 3.28 Spelt
Starch 34.17 53.92 Spelt
Phosphorus 411 401 Bean
Sodium 12 8 Spelt
Vitamin A 0 10 Spelt
Vitamin E 0.21 0.79 Spelt
Vitamin D 0 Bean
Vitamin B1 0.713 0.364 Bean
Vitamin B2 0.212 0.113 Bean
Vitamin B3 1.174 6.843 Spelt
Vitamin B5 0.785 1.068 Spelt
Vitamin B6 0.474 0.23 Bean
Vitamin B12 0 0
Vitamin K 5.6 3.6 Bean
Folate 525 45 Bean
Trans Fat 0 Spelt
Saturated Fat 0.235 0.406 Bean
Monounsaturated Fat 0.229 0.445 Spelt
Polyunsaturated fat 0.407 1.258 Spelt
Tryptophan 0.237 0.132 Bean
Threonine 0.81 0.443 Bean
Isoleucine 0.871 0.552 Bean
Leucine 1.558 1.07 Bean
Lysine 1.356 0.409 Bean
Methionine 0.259 0.258 Bean
Phenylalanine 1.095 0.737 Bean
Valine 0.998 0.681 Bean
Histidine 0.556 0.36 Bean
Fructose 0 0.24 Spelt

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.