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  6. Adzuki bean vs. Spelt

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 of 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.

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.
Adzuki bean
Adzuki bean
7
:
3
Spelt
Spelt
Contains more Calcium +180%
Contains more Iron +19.8%
Contains more Phosphorus +12%
Contains more Potassium +272%
Contains more Zinc +41.6%
Contains more Copper +38.6%
Contains less Sodium -37.5%
Contains more Manganese +90.4%
Contains more Selenium +233.3%
Equal in Magnesium - 49
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +180%
Contains more Iron +19.8%
Contains more Phosphorus +12%
Contains more Potassium +272%
Contains more Zinc +41.6%
Contains more Copper +38.6%
Contains less Sodium -37.5%
Contains more Manganese +90.4%
Contains more Selenium +233.3%
Equal in Magnesium - 49

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.
Adzuki bean
Adzuki bean
7
:
2
Spelt
Spelt
Contains more Vitamin A +50%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B2 +113.3%
Contains more Vitamin B6 +20%
Contains more Folate +830.8%
Contains more Vitamin B3 +258.4%
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin A +50%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B2 +113.3%
Contains more Vitamin B6 +20%
Contains more Folate +830.8%
Contains more Vitamin B3 +258.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
2
:
3
Spelt
Spelt
Contains more Protein +36.7%
Contains more Other +103.1%
Contains more Fats +750%
Equal in Carbs - 26.44
Equal in Water - 66.56
Adzuki bean
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Spelt
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 Protein +36.7%
Contains more Other +103.1%
Contains more Fats +750%
Equal in Carbs - 26.44
Equal in Water - 66.56

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Adzuki bean Spelt
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Spelt Opinion
Net carbs 17.47g 22.54g Spelt
Protein 7.52g 5.5g Adzuki bean
Fats 0.1g 0.85g Spelt
Carbs 24.77g 26.44g Spelt
Calories 128kcal 127kcal Adzuki bean
Starch 19.57g Spelt
Fiber 7.3g 3.9g Adzuki bean
Calcium 28mg 10mg Adzuki bean
Iron 2mg 1.67mg Adzuki bean
Magnesium 52mg 49mg Adzuki bean
Phosphorus 168mg 150mg Adzuki bean
Potassium 532mg 143mg Adzuki bean
Sodium 8mg 5mg Spelt
Zinc 1.77mg 1.25mg Adzuki bean
Copper 0.298mg 0.215mg Adzuki bean
Manganese 0.573mg 1.091mg Spelt
Selenium 1.2µg 4µg Spelt
Vitamin A 6IU 4IU Adzuki bean
Vitamin E 0.26mg Spelt
Vitamin B1 0.115mg 0.103mg Adzuki bean
Vitamin B2 0.064mg 0.03mg Adzuki bean
Vitamin B3 0.717mg 2.57mg Spelt
Vitamin B5 0.43mg Adzuki bean
Vitamin B6 0.096mg 0.08mg Adzuki bean
Folate 121µg 13µg Adzuki bean
Tryptophan 0.072mg Adzuki bean
Threonine 0.255mg Adzuki bean
Isoleucine 0.3mg Adzuki bean
Leucine 0.632mg Adzuki bean
Lysine 0.567mg Adzuki bean
Methionine 0.079mg Adzuki bean
Phenylalanine 0.398mg Adzuki bean
Valine 0.387mg Adzuki bean
Histidine 0.198mg Adzuki bean
Saturated Fat 0.036g Spelt
Monounsaturated Fat 0.009g Adzuki bean
Polyunsaturated fat 0.021g Adzuki bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
16%
Adzuki bean
10%
Spelt
Minerals Daily Need Coverage Score
47%
Adzuki bean
45%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.036g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.