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  6. Baked beans vs. Spelt

Baked beans vs. Spelt — In-Depth Nutrition Comparison

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A recap on the differences between baked beans and spelt

  • Baked beans have less manganese, phosphorus, vitamin B3, copper, iron, zinc, magnesium, fiber, vitamin B1, and vitamin B5.
  • Spelt covers your daily manganese needs 119% more than baked beans.
  • The glycemic index of spelt is higher.

Food varieties used in this article are Beans, baked, home prepared and Spelt, uncooked.

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
Spelt
8
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 CalciumCalcium +125.9%
Contains more MagnesiumMagnesium +216.3%
Contains more IronIron +123.1%
Contains more CopperCopper +221.4%
Contains more ZincZinc +349.3%
Contains more PhosphorusPhosphorus +267.9%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +1069.8%
Contains more SeleniumSelenium +105.3%
~equal in Potassium ~388mg

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
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 Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +167.6%
Contains more Vitamin B2Vitamin B2 +130.6%
Contains more Vitamin B3Vitamin B3 +1577.2%
Contains more Vitamin B5Vitamin B5 +589%
Contains more Vitamin B6Vitamin B6 +155.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~45µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Baked beans Spelt DV% diff.
Manganese 0.255mg 2.983mg 119%
Phosphorus 109mg 401mg 42%
Vitamin B3 0.408mg 6.843mg 40%
Copper 0.159mg 0.511mg 39%
Iron 1.99mg 4.44mg 31%
Zinc 0.73mg 3.28mg 23%
Magnesium 43mg 136mg 22%
Starch 53.92g 22%
Fiber 5.5g 10.7g 21%
Vitamin B1 0.136mg 0.364mg 19%
Vitamin B5 0.155mg 1.068mg 18%
Protein 5.54g 14.57g 18%
Sodium 422mg 8mg 18%
Carbs 21.63g 70.19g 16%
Vitamin B6 0.09mg 0.23mg 11%
Selenium 5.7µg 11.7µg 11%
Calories 155kcal 338kcal 9%
Saturated fat 1.948g 0.406g 7%
Vitamin B2 0.049mg 0.113mg 5%
Vitamin E 0.79mg 5%
Monounsaturated fat 2.133g 0.445g 4%
Fats 5.15g 2.43g 4%
Polyunsaturated fat 0.74g 1.258g 3%
Calcium 61mg 27mg 3%
Vitamin K 3.6µg 3%
Cholesterol 5mg 0mg 2%
Potassium 358mg 388mg 1%
Vitamin C 1.1mg 0mg 1%
Folate 48µg 45µg 1%
Net carbs 16.13g 59.49g N/A
Sugar 6.82g N/A
Tryptophan 0.067mg 0.132mg 0%
Threonine 0.228mg 0.443mg 0%
Isoleucine 0.242mg 0.552mg 0%
Leucine 0.428mg 1.07mg 0%
Lysine 0.379mg 0.409mg 0%
Methionine 0.086mg 0.258mg 0%
Phenylalanine 0.287mg 0.737mg 0%
Valine 0.282mg 0.681mg 0%
Histidine 0.153mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

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
Spelt
2
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 FatsFats +111.9%
Contains more WaterWater +491.4%
Contains more OtherOther +40.2%
Contains more ProteinProtein +163%
Contains more CarbsCarbs +224.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 more Mono. FatMonounsaturated fat +379.3%
Contains less Sat. FatSaturated fat -79.2%
Contains more Poly. FatPolyunsaturated fat +70%

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/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.