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Bean vs. Spelt — In-Depth Nutrition Comparison

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How are Bean and Spelt different?

  • Spelt has more Iron, Phosphorus, Vitamin B3, Copper, Magnesium, Fiber, Vitamin B1, Zinc, Selenium, and Vitamin B6 than Bean.
  • Daily need coverage for Iron from Spelt is 52% higher.

Beans, baked, canned, no salt added and Spelt, uncooked are the varieties used in this article.

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
Bean
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Spelt
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
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.
Bean
Bean
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Spelt
Spelt
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.6% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +960%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Spelt
Spelt
4
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
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
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Spelt
Spelt
2
19% 21% 60%
Saturated Fat: Sat. Fat 0.406 g
Monounsaturated Fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated Fat -74.6%
Contains more Mono. FatMonounsaturated Fat +1171.4%
Contains more Poly. FatPolyunsaturated fat +631.4%

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 price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean Spelt Opinion
Calories 105kcal 338kcal Spelt
Protein 4.8g 14.57g Spelt
Fats 0.4g 2.43g Spelt
Vitamin C 3.1mg 0mg Bean
Net carbs 14.99g 59.49g Spelt
Carbs 20.49g 70.19g Spelt
Magnesium 32mg 136mg Spelt
Calcium 50mg 27mg Bean
Potassium 296mg 388mg Spelt
Iron 0.29mg 4.44mg Spelt
Sugar 7.78g 6.82g Spelt
Fiber 5.5g 10.7g Spelt
Copper 0.206mg 0.511mg Spelt
Zinc 1.4mg 3.28mg Spelt
Starch 53.92g Spelt
Phosphorus 104mg 401mg Spelt
Sodium 1mg 8mg Bean
Vitamin A 106IU 10IU Bean
Vitamin A 5µg 0µg Bean
Vitamin E 0.15mg 0.79mg Spelt
Manganese 2.983mg Spelt
Selenium 4.5µg 11.7µg Spelt
Vitamin B1 0.15mg 0.364mg Spelt
Vitamin B2 0.06mg 0.113mg Spelt
Vitamin B3 0.43mg 6.843mg Spelt
Vitamin B5 1.068mg Spelt
Vitamin B6 0.13mg 0.23mg Spelt
Vitamin K 0.8µg 3.6µg Spelt
Folate 24µg 45µg Spelt
Choline 30.8mg Bean
Saturated Fat 0.103g 0.406g Bean
Monounsaturated Fat 0.035g 0.445g Spelt
Polyunsaturated fat 0.172g 1.258g Spelt
Tryptophan 0.132mg Spelt
Threonine 0.443mg Spelt
Isoleucine 0.552mg Spelt
Leucine 1.07mg Spelt
Lysine 0.409mg Spelt
Methionine 0.258mg Spelt
Phenylalanine 0.737mg Spelt
Valine 0.681mg Spelt
Histidine 0.36mg Spelt
Fructose 0.24g Spelt
Omega-3 - ALA 0.065g Spelt

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

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
32%
Spelt
Minerals Daily Need Coverage Score
25%
Bean
119%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.96g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.5)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.303g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 30)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/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.