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Adzuki bean vs Spelt - In-Depth Nutrition Comparison

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Differences between Adzuki bean and Spelt

  • Adzuki bean is higher in Folate, Copper, Potassium, Zinc, Vitamin B6, Vitamin B2, and Vitamin B5, however Spelt is richer in Manganese, Vitamin B3, and Selenium.
  • Adzuki bean's daily need coverage for Folate is 144% higher.
  • Adzuki bean has 3 times more Potassium than Spelt. While Adzuki bean has 1254mg of Potassium, Spelt has only 388mg.

The food types used in this comparison are Beans, adzuki, mature seeds, raw and Spelt, uncooked.

Infographic

Adzuki 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
Contains more Iron +12.2%
Contains more Calcium +144.4%
Contains more Potassium +223.2%
Contains more Copper +114.1%
Contains more Zinc +53.7%
Contains less Sodium -37.5%
Equal in Magnesium - 136
Equal in Phosphorus - 401
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Contains more Iron +12.2%
Contains more Calcium +144.4%
Contains more Potassium +223.2%
Contains more Copper +114.1%
Contains more Zinc +53.7%
Contains less Sodium -37.5%
Equal in Magnesium - 136
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
:
3
Spelt
Contains more Vitamin A +70%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B5 +37.7%
Contains more Vitamin B6 +52.6%
Contains more Folate +1282.2%
Contains more Vitamin B3 +160.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 114% 51% 50% 89% 81% 0% 0% 467%
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 A +70%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B5 +37.7%
Contains more Vitamin B6 +52.6%
Contains more Folate +1282.2%
Contains more Vitamin B3 +160.2%

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
71
Adzuki bean
35
Spelt
Mineral Summary Score
134
Adzuki 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
119%
Adzuki bean
87%
Spelt
Carbohydrates
63%
Adzuki bean
70%
Spelt
Fats
2%
Adzuki 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.
Adzuki bean Spelt
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki 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 is cheaper?
Spelt
Spelt is cheaper (difference - $2)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.215g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 37)
Which food is richer in vitamins?
Adzuki bean
Adzuki 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.

All nutrients comparison - raw data values

Nutrient Adzuki bean Spelt Opinion
Calories 329 338 Spelt
Protein 19.87 14.57 Adzuki bean
Fats 0.53 2.43 Spelt
Vitamin C 0 0
Carbs 62.9 70.19 Spelt
Cholesterol 0 0
Vitamin D 0 Adzuki bean
Iron 4.98 4.44 Adzuki bean
Calcium 66 27 Adzuki bean
Potassium 1254 388 Adzuki bean
Magnesium 127 136 Spelt
Sugar 6.82 Adzuki bean
Fiber 12.7 10.7 Adzuki bean
Copper 1.094 0.511 Adzuki bean
Zinc 5.04 3.28 Adzuki bean
Starch 53.92 Spelt
Phosphorus 381 401 Spelt
Sodium 5 8 Adzuki bean
Vitamin A 17 10 Adzuki bean
Vitamin E 0.79 Spelt
Vitamin D 0 Adzuki bean
Vitamin B1 0.455 0.364 Adzuki bean
Vitamin B2 0.22 0.113 Adzuki bean
Vitamin B3 2.63 6.843 Spelt
Vitamin B5 1.471 1.068 Adzuki bean
Vitamin B6 0.351 0.23 Adzuki bean
Vitamin B12 0 0
Vitamin K 3.6 Spelt
Folate 622 45 Adzuki bean
Trans Fat 0 Spelt
Saturated Fat 0.191 0.406 Adzuki bean
Monounsaturated Fat 0.05 0.445 Spelt
Polyunsaturated fat 0.113 1.258 Spelt
Tryptophan 0.191 0.132 Adzuki bean
Threonine 0.674 0.443 Adzuki bean
Isoleucine 0.791 0.552 Adzuki bean
Leucine 1.668 1.07 Adzuki bean
Lysine 1.497 0.409 Adzuki bean
Methionine 0.21 0.258 Spelt
Phenylalanine 1.052 0.737 Adzuki bean
Valine 1.023 0.681 Adzuki bean
Histidine 0.524 0.36 Adzuki bean
Fructose 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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.