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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
25%
119%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0.96g)
Which food is cheaper?
Spelt is cheaper (difference - $1.5)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food contains less Sodium?
Beans contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Beans is lower in Saturated fat (difference - 0.303g)
Which food is lower in glycemic index?
Beans is lower in glycemic index (difference - 30)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)