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Bean vs. Spelt — In-Depth Nutrition Comparison

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Significant differences between Bean and Spelt

  • Bean has more Fiber, however, Spelt is richer in Iron, Vitamin B3, and Phosphorus.
  • Spelt covers your daily Iron needs 17% more than Bean.
  • Spelt has 5 times less Calcium than Bean. Bean has 50mg of Calcium, while Spelt has 10mg.

Specific food types used in this comparison are Beans, baked, canned, no salt added and Spelt, cooked.

Infographic

Bean 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
5
:
5
Spelt
Contains more Calcium +400%
Contains more Potassium +107%
Contains less Sodium -80%
Contains more Zinc +12%
Contains more Selenium +12.5%
Contains more Iron +475.9%
Contains more Magnesium +53.1%
Contains more Phosphorus +44.2%
Equal in Copper - 0.215
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +400%
Contains more Potassium +107%
Contains less Sodium -80%
Contains more Zinc +12%
Contains more Selenium +12.5%
Contains more Iron +475.9%
Contains more Magnesium +53.1%
Contains more Phosphorus +44.2%
Equal in Copper - 0.215

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
8
:
2
Spelt
Contains more Vitamin A +2550%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +45.6%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +62.5%
Contains more Folate +84.6%
Contains more Vitamin E +73.3%
Contains more Vitamin B3 +497.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin A +2550%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +45.6%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +62.5%
Contains more Folate +84.6%
Contains more Vitamin E +73.3%
Contains more Vitamin B3 +497.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
2
:
3
Spelt
Contains more Other +163.1%
Contains more Protein +14.6%
Contains more Fats +112.5%
Contains more Carbs +29%
Equal in Water - 66.56
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Other +163.1%
Contains more Protein +14.6%
Contains more Fats +112.5%
Contains more Carbs +29%
Equal in Water - 66.56

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Spelt Opinion
Net carbs 14.99g 22.54g Spelt
Protein 4.8g 5.5g Spelt
Fats 0.4g 0.85g Spelt
Carbs 20.49g 26.44g Spelt
Calories 105kcal 127kcal Spelt
Starch 19.57g Spelt
Sugar 7.78g Spelt
Fiber 5.5g 3.9g Bean
Calcium 50mg 10mg Bean
Iron 0.29mg 1.67mg Spelt
Magnesium 32mg 49mg Spelt
Phosphorus 104mg 150mg Spelt
Potassium 296mg 143mg Bean
Sodium 1mg 5mg Bean
Zinc 1.4mg 1.25mg Bean
Copper 0.206mg 0.215mg Spelt
Manganese 1.091mg Spelt
Selenium 4.5µg 4µg Bean
Vitamin A 106IU 4IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg 0.26mg Spelt
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.103mg Bean
Vitamin B2 0.06mg 0.03mg Bean
Vitamin B3 0.43mg 2.57mg Spelt
Vitamin B6 0.13mg 0.08mg Bean
Folate 24µg 13µg Bean
Vitamin K 0.8µg Bean
Saturated Fat 0.103g Spelt
Monounsaturated Fat 0.035g Bean
Polyunsaturated fat 0.172g Bean

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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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
11%
Bean
10%
Spelt
Minerals Daily Need Coverage Score
25%
Bean
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 7.78g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.103g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.