Beans vs. Spelt — In-Depth Nutrition Comparison
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How are beans and spelt different?
- Spelt has more iron, phosphorus, vitamin B3, copper, magnesium, fiber, vitamin B1, zinc, selenium, and vitamin B6 than beans.
- Daily need coverage for iron for spelt is 52% higher.
- Beans have a lower glycemic index (33) than spelt (63).
Beans, baked, canned, no salt added and Spelt, uncooked are the varieties used in this article.
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 CalciumCalcium | +85.2% |
| Contains less SodiumSodium | -87.5% |
| Contains more MagnesiumMagnesium | +325% |
| Contains more PotassiumPotassium | +31.1% |
| Contains more IronIron | +1431% |
| Contains more CopperCopper | +148.1% |
| Contains more ZincZinc | +134.3% |
| Contains more PhosphorusPhosphorus | +285.6% |
| Contains more SeleniumSelenium | +160% |
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 AVitamin A | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +426.7% |
| Contains more Vitamin B1Vitamin B1 | +142.7% |
| Contains more Vitamin B2Vitamin B2 | +88.3% |
| Contains more Vitamin B3Vitamin B3 | +1491.4% |
| Contains more Vitamin B6Vitamin B6 | +76.9% |
| Contains more Vitamin KVitamin K | +350% |
| Contains more FolateFolate | +87.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 130% | |
| Iron | 0.29mg | 4.44mg | 52% |
| Phosphorus | 104mg | 401mg | 42% |
| Vitamin B3 | 0.43mg | 6.843mg | 40% |
| Copper | 0.206mg | 0.511mg | 34% |
| Magnesium | 32mg | 136mg | 25% |
| Starch | 53.92g | 22% | |
| Vitamin B5 | 1.068mg | 21% | |
| Fiber | 5.5g | 10.7g | 21% |
| Protein | 4.8g | 14.57g | 20% |
| Vitamin B1 | 0.15mg | 0.364mg | 18% |
| Carbs | 20.49g | 70.19g | 17% |
| Zinc | 1.4mg | 3.28mg | 17% |
| Selenium | 4.5µg | 11.7µg | 13% |
| Calories | 105kcal | 338kcal | 12% |
| Vitamin B6 | 0.13mg | 0.23mg | 8% |
| Polyunsaturated fat | 0.172g | 1.258g | 7% |
| Choline | 30.8mg | 6% | |
| Folate | 24µg | 45µg | 5% |
| Vitamin E | 0.15mg | 0.79mg | 4% |
| Vitamin B2 | 0.06mg | 0.113mg | 4% |
| Potassium | 296mg | 388mg | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Fats | 0.4g | 2.43g | 3% |
| Calcium | 50mg | 27mg | 2% |
| Vitamin K | 0.8µg | 3.6µg | 2% |
| Saturated fat | 0.103g | 0.406g | 1% |
| Monounsaturated fat | 0.035g | 0.445g | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Net carbs | 14.99g | 59.49g | N/A |
| Sugar | 7.78g | 6.82g | N/A |
| Sodium | 1mg | 8mg | 0% |
| Tryptophan | 0.132mg | 0% | |
| Threonine | 0.443mg | 0% | |
| Isoleucine | 0.552mg | 0% | |
| Leucine | 1.07mg | 0% | |
| Lysine | 0.409mg | 0% | |
| Methionine | 0.258mg | 0% | |
| Phenylalanine | 0.737mg | 0% | |
| Valine | 0.681mg | 0% | |
| Histidine | 0.36mg | 0% | |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +558.8% |
| Contains more ProteinProtein | +203.5% |
| Contains more FatsFats | +507.5% |
| Contains more CarbsCarbs | +242.6% |
~equal in
Other
~1.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -74.6% |
| Contains more Mono. FatMonounsaturated fat | +1171.4% |
| Contains more Poly. FatPolyunsaturated fat | +631.4% |