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Baked beans vs. Spelt — In-Depth Nutrition Comparison

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What are the main differences between baked beans and spelt?

  • Baked beans are richer in folate, fiber, potassium, and calcium, yet spelt is richer in manganese, vitamin B3, copper, and phosphorus.
  • Spelt's daily need coverage for manganese is 36% higher.
  • Baked beans have 84 times more sodium than spelt. Baked beans have 422mg of sodium, while spelt has 5mg.
  • Baked beans have a lower glycemic index than spelt.

We used Beans, baked, home prepared and Spelt, cooked types in this comparison.

Infographic

Baked beans 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" 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Spelt
6
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 +510%
Contains more PotassiumPotassium +150.3%
Contains more IronIron +19.2%
Contains more SeleniumSelenium +42.5%
Contains more MagnesiumMagnesium +14%
Contains more CopperCopper +35.2%
Contains more ZincZinc +71.2%
Contains more PhosphorusPhosphorus +37.6%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +327.8%

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +32%
Contains more Vitamin B2Vitamin B2 +63.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +12.5%
Contains more FolateFolate +269.2%
Contains more Vitamin B3Vitamin B3 +529.9%
~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 Baked beans Spelt DV% diff.
Manganese 0.255mg 1.091mg 36%
Sodium 422mg 5mg 18%
Vitamin B3 0.408mg 2.57mg 14%
Folate 48µg 13µg 9%
Saturated fat 1.948g 9%
Starch 19.57g 8%
Fats 5.15g 0.85g 7%
Copper 0.159mg 0.215mg 6%
Phosphorus 109mg 150mg 6%
Fiber 5.5g 3.9g 6%
Potassium 358mg 143mg 6%
Zinc 0.73mg 1.25mg 5%
Calcium 61mg 10mg 5%
Monounsaturated fat 2.133g 5%
Polyunsaturated fat 0.74g 5%
Iron 1.99mg 1.67mg 4%
Vitamin B5 0.155mg 3%
Vitamin B1 0.136mg 0.103mg 3%
Selenium 5.7µg 4µg 3%
Cholesterol 5mg 0mg 2%
Carbs 21.63g 26.44g 2%
Vitamin E 0.26mg 2%
Vitamin B6 0.09mg 0.08mg 1%
Calories 155kcal 127kcal 1%
Vitamin B2 0.049mg 0.03mg 1%
Magnesium 43mg 49mg 1%
Vitamin C 1.1mg 0mg 1%
Protein 5.54g 5.5g 0%
Net carbs 16.13g 22.54g N/A
Tryptophan 0.067mg 0%
Threonine 0.228mg 0%
Isoleucine 0.242mg 0%
Leucine 0.428mg 0%
Lysine 0.379mg 0%
Methionine 0.086mg 0%
Phenylalanine 0.287mg 0%
Valine 0.282mg 0%
Histidine 0.153mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Spelt
2
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 FatsFats +505.9%
Contains more OtherOther +286.2%
Contains more CarbsCarbs +22.2%
~equal in Protein ~5.5g
~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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.