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  6. Cranberry bean raw vs. Spelt

Cranberry bean raw vs. Spelt — In-Depth Nutrition Comparison

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How are cranberry bean raw and spelt different?

  • Cranberry bean raw is higher in folate, fiber, vitamin B1, copper, potassium, calcium, vitamin B2, and iron; however, spelt is richer in manganese and vitamin B3.
  • Daily need coverage for folate for cranberry bean raw is 140% higher.
  • Cranberry bean raw contains 5 times more calcium than spelt. While cranberry bean raw contains 127mg of calcium, spelt contains only 27mg.
  • Cranberry bean raw has a lower glycemic index (35) than spelt (63).

Beans, cranberry (roman), mature seeds, raw and Spelt, uncooked are the varieties used in this article.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Spelt
Spelt
1
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 MagnesiumMagnesium +14.7%
Contains more CalciumCalcium +370.4%
Contains more PotassiumPotassium +243.3%
Contains more IronIron +12.6%
Contains more CopperCopper +55.4%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +224.2%
~equal in Zinc ~3.28mg
~equal in Phosphorus ~401mg
~equal in Selenium ~11.7µg

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% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Spelt
Spelt
4
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 B1Vitamin B1 +105.2%
Contains more Vitamin B2Vitamin B2 +88.5%
Contains more Vitamin B6Vitamin B6 +34.3%
Contains more FolateFolate +1242.2%
Contains more Vitamin B3Vitamin B3 +370.3%
Contains more Vitamin B5Vitamin B5 +42.8%
~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 Cranberry bean raw Spelt DV% diff.
Folate 604µg 45µg 140%
Manganese 0.92mg 2.983mg 90%
Fiber 24.7g 10.7g 56%
Vitamin B3 1.455mg 6.843mg 34%
Vitamin B1 0.747mg 0.364mg 32%
Copper 0.794mg 0.511mg 31%
Potassium 1332mg 388mg 28%
Starch 53.92g 22%
Protein 23.03g 14.57g 17%
Calcium 127mg 27mg 10%
Vitamin B2 0.213mg 0.113mg 8%
Iron 5mg 4.44mg 7%
Vitamin B5 0.748mg 1.068mg 6%
Vitamin B6 0.309mg 0.23mg 6%
Vitamin E 0.79mg 5%
Magnesium 156mg 136mg 5%
Polyunsaturated fat 0.527g 1.258g 5%
Phosphorus 372mg 401mg 4%
Vitamin K 3.6µg 3%
Carbs 60.05g 70.19g 3%
Zinc 3.63mg 3.28mg 3%
Selenium 12.7µg 11.7µg 2%
Fats 1.23g 2.43g 2%
Monounsaturated fat 0.106g 0.445g 1%
Calories 335kcal 338kcal 0%
Net carbs 35.35g 59.49g N/A
Sugar 6.82g N/A
Sodium 6mg 8mg 0%
Saturated fat 0.316g 0.406g 0%
Tryptophan 0.273mg 0.132mg 0%
Threonine 0.969mg 0.443mg 0%
Isoleucine 1.017mg 0.552mg 0%
Leucine 1.838mg 1.07mg 0%
Lysine 1.58mg 0.409mg 0%
Methionine 0.346mg 0.258mg 0%
Phenylalanine 1.245mg 0.737mg 0%
Valine 1.205mg 0.681mg 0%
Histidine 0.641mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 ProteinProtein +58.1%
Contains more WaterWater +12.4%
Contains more OtherOther +84.4%
Contains more FatsFats +97.6%
Contains more CarbsCarbs +16.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -22.2%
Contains more Mono. FatMonounsaturated fat +319.8%
Contains more Poly. FatPolyunsaturated fat +138.7%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.