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Cranberry bean vs Spelt - In-Depth Nutrition Comparison

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How are Cranberry bean and Spelt different?

  • Cranberry bean 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 from Cranberry bean is 140% higher.
  • Cranberry bean contains 5 times more Calcium than Spelt. While Cranberry bean contains 127mg of Calcium, Spelt contains only 27mg.

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

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Cranberry bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +12.6%
Contains more Calcium +370.4%
Contains more Potassium +243.3%
Contains more Magnesium +14.7%
Contains more Copper +55.4%
Contains more Zinc +10.7%
Contains less Sodium -25%
Equal in Zinc - 3.28
Equal in Phosphorus - 401
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 188% 39% 118% 112% 265% 99% 160% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Contains more Iron +12.6%
Contains more Calcium +370.4%
Contains more Potassium +243.3%
Contains more Magnesium +14.7%
Contains more Copper +55.4%
Contains more Zinc +10.7%
Contains less Sodium -25%
Equal in Zinc - 3.28
Equal in Phosphorus - 401

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Spelt
Contains more Vitamin B1 +105.2%
Contains more Vitamin B2 +88.5%
Contains more Vitamin B6 +34.3%
Contains more Folate +1242.2%
Contains more Vitamin A +400%
Contains more Vitamin B3 +370.3%
Contains more Vitamin B5 +42.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 0% 0% 187% 50% 28% 45% 72% 0% 0% 453%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Contains more Vitamin B1 +105.2%
Contains more Vitamin B2 +88.5%
Contains more Vitamin B6 +34.3%
Contains more Folate +1242.2%
Contains more Vitamin A +400%
Contains more Vitamin B3 +370.3%
Contains more Vitamin B5 +42.8%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
69
Cranberry bean
35
Spelt
Mineral Summary Score
122
Cranberry bean
92
Spelt

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
138%
Cranberry bean
87%
Spelt
Carbohydrates
60%
Cranberry bean
70%
Spelt
Fats
6%
Cranberry bean
11%
Spelt

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry bean Spelt
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 0.09g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Cranberry bean Spelt Opinion
Calories 335 338 Spelt
Protein 23.03 14.57 Cranberry bean
Fats 1.23 2.43 Spelt
Vitamin C 0 0
Carbs 60.05 70.19 Spelt
Cholesterol 0 0
Vitamin D 0 Cranberry bean
Iron 5 4.44 Cranberry bean
Calcium 127 27 Cranberry bean
Potassium 1332 388 Cranberry bean
Magnesium 156 136 Cranberry bean
Sugar 6.82 Cranberry bean
Fiber 24.7 10.7 Cranberry bean
Copper 0.794 0.511 Cranberry bean
Zinc 3.63 3.28 Cranberry bean
Starch 53.92 Spelt
Phosphorus 372 401 Spelt
Sodium 6 8 Cranberry bean
Vitamin A 2 10 Spelt
Vitamin E 0.79 Spelt
Vitamin D 0 Cranberry bean
Vitamin B1 0.747 0.364 Cranberry bean
Vitamin B2 0.213 0.113 Cranberry bean
Vitamin B3 1.455 6.843 Spelt
Vitamin B5 0.748 1.068 Spelt
Vitamin B6 0.309 0.23 Cranberry bean
Vitamin B12 0 0
Vitamin K 3.6 Spelt
Folate 604 45 Cranberry bean
Trans Fat 0 Spelt
Saturated Fat 0.316 0.406 Cranberry bean
Monounsaturated Fat 0.106 0.445 Spelt
Polyunsaturated fat 0.527 1.258 Spelt
Tryptophan 0.273 0.132 Cranberry bean
Threonine 0.969 0.443 Cranberry bean
Isoleucine 1.017 0.552 Cranberry bean
Leucine 1.838 1.07 Cranberry bean
Lysine 1.58 0.409 Cranberry bean
Methionine 0.346 0.258 Cranberry bean
Phenylalanine 1.245 0.737 Cranberry bean
Valine 1.205 0.681 Cranberry bean
Histidine 0.641 0.36 Cranberry bean
Fructose 0.24 Spelt

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cranberry bean - 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.