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  6. Adzuki bean vs. Spelt

Adzuki bean vs. Spelt — In-Depth Nutrition Comparison

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Important differences between adzuki bean and spelt

  • Adzuki bean has more folate; however, spelt is richer in manganese, vitamin B3, phosphorus, iron, copper, vitamin B1, magnesium, selenium, and zinc.
  • Spelt's daily need coverage for manganese is 105% more.
  • Adzuki bean contains 3 times more folate than spelt. Adzuki bean contains 121µg of folate, while spelt contains 45µg.
  • Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of adzuki bean is 29.

The food varieties used in the comparison are Beans, adzuki, mature seeds, cooked, boiled, without salt and Spelt, uncooked.

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
Spelt
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more PotassiumPotassium +37.1%
Contains more MagnesiumMagnesium +161.5%
Contains more IronIron +122%
Contains more CopperCopper +71.5%
Contains more ZincZinc +85.3%
Contains more PhosphorusPhosphorus +138.7%
Contains more ManganeseManganese +420.6%
Contains more SeleniumSelenium +875%
~equal in Calcium ~27mg
~equal in Sodium ~8mg

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
Spelt
7
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more FolateFolate +168.9%
Contains more Vitamin B1Vitamin B1 +216.5%
Contains more Vitamin B2Vitamin B2 +76.6%
Contains more Vitamin B3Vitamin B3 +854.4%
Contains more Vitamin B5Vitamin B5 +148.4%
Contains more Vitamin B6Vitamin B6 +139.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Spelt DV% diff.
Manganese 0.573mg 2.983mg 105%
Vitamin B3 0.717mg 6.843mg 38%
Phosphorus 168mg 401mg 33%
Iron 2mg 4.44mg 31%
Copper 0.298mg 0.511mg 24%
Starch 53.92g 22%
Vitamin B1 0.115mg 0.364mg 21%
Magnesium 52mg 136mg 20%
Selenium 1.2µg 11.7µg 19%
Folate 121µg 45µg 19%
Carbs 24.77g 70.19g 15%
Fiber 7.3g 10.7g 14%
Zinc 1.77mg 3.28mg 14%
Protein 7.52g 14.57g 14%
Vitamin B5 0.43mg 1.068mg 13%
Calories 128kcal 338kcal 11%
Vitamin B6 0.096mg 0.23mg 10%
Polyunsaturated fat 0.021g 1.258g 8%
Vitamin E 0.79mg 5%
Vitamin B2 0.064mg 0.113mg 4%
Fats 0.1g 2.43g 4%
Potassium 532mg 388mg 4%
Vitamin K 3.6µg 3%
Saturated fat 0.036g 0.406g 2%
Monounsaturated fat 0.009g 0.445g 1%
Net carbs 17.47g 59.49g N/A
Calcium 28mg 27mg 0%
Sugar 6.82g N/A
Sodium 8mg 8mg 0%
Tryptophan 0.072mg 0.132mg 0%
Threonine 0.255mg 0.443mg 0%
Isoleucine 0.3mg 0.552mg 0%
Leucine 0.632mg 1.07mg 0%
Lysine 0.567mg 0.409mg 0%
Methionine 0.079mg 0.258mg 0%
Phenylalanine 0.398mg 0.737mg 0%
Valine 0.387mg 0.681mg 0%
Histidine 0.198mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

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
Spelt
4
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more WaterWater +501.5%
Contains more ProteinProtein +93.8%
Contains more FatsFats +2330%
Contains more CarbsCarbs +183.4%
Contains more OtherOther +35.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -91.1%
Contains more Mono. FatMonounsaturated fat +4844.4%
Contains more Poly. FatPolyunsaturated fat +5890.5%

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/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.