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Adzuki bean vs. Spelt — In-Depth Nutrition Comparison

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Summary of differences between adzuki bean and spelt

  • Adzuki bean has more folate, fiber, potassium, and copper, while spelt has more manganese, vitamin B3, and selenium.
  • Adzuki bean covers your daily need for folate, 27% more than spelt.
  • Adzuki bean contains 4 times more potassium than spelt. While adzuki bean contains 532mg of potassium, spelt contains only 143mg.
  • Adzuki bean has a lower glycemic index. The glycemic index of adzuki bean is 29, while the glycemic index of spelt is 63.

These are the specific foods used in this comparison Beans, adzuki, mature seeds, cooked, boiled, without salt and Spelt, cooked.

Infographic

Adzuki 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Spelt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Contains more CalciumCalcium +180%
Contains more PotassiumPotassium +272%
Contains more IronIron +19.8%
Contains more CopperCopper +38.6%
Contains more ZincZinc +41.6%
Contains more PhosphorusPhosphorus +12%
Contains less SodiumSodium -37.5%
Contains more ManganeseManganese +90.4%
Contains more SeleniumSelenium +233.3%
~equal in Magnesium ~49mg

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.
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% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Spelt
2
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% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Contains more Vitamin B1Vitamin B1 +11.7%
Contains more Vitamin B2Vitamin B2 +113.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +20%
Contains more FolateFolate +830.8%
Contains more Vitamin B3Vitamin B3 +258.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Spelt DV% diff.
Folate 121µg 13µg 27%
Manganese 0.573mg 1.091mg 23%
Fiber 7.3g 3.9g 14%
Vitamin B3 0.717mg 2.57mg 12%
Potassium 532mg 143mg 11%
Vitamin B5 0.43mg 9%
Copper 0.298mg 0.215mg 9%
Starch 19.57g 8%
Zinc 1.77mg 1.25mg 5%
Selenium 1.2µg 4µg 5%
Iron 2mg 1.67mg 4%
Protein 7.52g 5.5g 4%
Phosphorus 168mg 150mg 3%
Vitamin B2 0.064mg 0.03mg 3%
Calcium 28mg 10mg 2%
Vitamin E 0.26mg 2%
Magnesium 52mg 49mg 1%
Carbs 24.77g 26.44g 1%
Vitamin B6 0.096mg 0.08mg 1%
Fats 0.1g 0.85g 1%
Vitamin B1 0.115mg 0.103mg 1%
Calories 128kcal 127kcal 0%
Net carbs 17.47g 22.54g N/A
Sodium 8mg 5mg 0%
Saturated fat 0.036g 0%
Monounsaturated fat 0.009g 0%
Polyunsaturated fat 0.021g 0%
Tryptophan 0.072mg 0%
Threonine 0.255mg 0%
Isoleucine 0.3mg 0%
Leucine 0.632mg 0%
Lysine 0.567mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.398mg 0%
Valine 0.387mg 0%
Histidine 0.198mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Spelt
3
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 ProteinProtein +36.7%
Contains more OtherOther +103.1%
Contains more FatsFats +750%
~equal in Carbs ~26.44g
~equal in Water ~66.56g

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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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.