Adzuki bean vs. Spelt — In-Depth Nutrition Comparison

Compare

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

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

Spelt

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.

Adzuki bean

Spelt

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			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%