Cranberry beans vs. Spelt — In-Depth Nutrition Comparison
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Differences between Cranberry beans and Spelt
- Cranberry beans is higher in Folate, Fiber, Vitamin B1, Potassium, and Iron, however, Spelt is richer in Manganese, and Vitamin B3.
- Cranberry beans's daily need coverage for Folate is 49% higher.
- Cranberry beans has 5 times more Calcium than Spelt. While Cranberry beans has 50mg of Calcium, Spelt has only 10mg.
The food types used in this comparison are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Spelt, cooked.
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.
Contains
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Calcium
+400%
Contains
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Iron
+25.1%
Contains
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Potassium
+170.6%
Contains
less
Sodium
-80%
Contains
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Phosphorus
+11.1%
Contains
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Manganese
+194.9%
Contains
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Selenium
+207.7%
Equal in Magnesium - 49
Equal in Zinc - 1.25
Equal in Copper - 0.215
Contains
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Calcium
+400%
Contains
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Iron
+25.1%
Contains
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Potassium
+170.6%
Contains
less
Sodium
-80%
Contains
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Phosphorus
+11.1%
Contains
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Manganese
+194.9%
Contains
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Selenium
+207.7%
Equal in Magnesium - 49
Equal in Zinc - 1.25
Equal in Copper - 0.215
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.
:
Contains
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Vitamin B1
+103.9%
Contains
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Vitamin B2
+130%
Contains
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Folate
+1492.3%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B3
+399%
Equal in Vitamin B6 - 0.08
Contains
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Vitamin B1
+103.9%
Contains
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Vitamin B2
+130%
Contains
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Folate
+1492.3%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B3
+399%
Equal in Vitamin B6 - 0.08
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+69.8%
Contains
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Other
+67.7%
Contains
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Fats
+84.8%
Equal in Carbs - 26.44
Equal in Water - 66.56
Protein:
9.34 g
Fats:
0.46 g
Carbs:
24.46 g
Water:
64.65 g
Other:
1.09 g
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
Contains
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Protein
+69.8%
Contains
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Other
+67.7%
Contains
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Fats
+84.8%
Equal in Carbs - 26.44
Equal in Water - 66.56
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 15.86g | 22.54g |
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| Protein | 9.34g | 5.5g |
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| Fats | 0.46g | 0.85g |
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| Carbs | 24.46g | 26.44g |
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| Calories | 136kcal | 127kcal |
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| Starch | 19.57g |
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| Fiber | 8.6g | 3.9g |
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| Calcium | 50mg | 10mg |
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| Iron | 2.09mg | 1.67mg |
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| Magnesium | 50mg | 49mg |
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| Phosphorus | 135mg | 150mg |
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| Potassium | 387mg | 143mg |
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| Sodium | 1mg | 5mg |
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| Zinc | 1.14mg | 1.25mg |
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| Copper | 0.231mg | 0.215mg |
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| Manganese | 0.37mg | 1.091mg |
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| Selenium | 1.3µg | 4µg |
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| Vitamin A | 0IU | 4IU |
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| Vitamin E | 0.26mg |
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| Vitamin B1 | 0.21mg | 0.103mg |
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| Vitamin B2 | 0.069mg | 0.03mg |
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| Vitamin B3 | 0.515mg | 2.57mg |
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| Vitamin B5 | 0.24mg |
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| Vitamin B6 | 0.081mg | 0.08mg |
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| Folate | 207µg | 13µg |
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| Tryptophan | 0.111mg |
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| Threonine | 0.393mg |
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| Isoleucine | 0.412mg |
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| Leucine | 0.746mg |
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| Lysine | 0.641mg |
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| Methionine | 0.14mg |
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| Phenylalanine | 0.505mg |
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| Valine | 0.489mg |
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| Histidine | 0.26mg |
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| Saturated Fat | 0.119g |
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| Monounsaturated Fat | 0.04g |
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| Polyunsaturated fat | 0.199g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
22%
10%
Minerals Daily Need Coverage Score
38%
45%
Comparison summary
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.119g)
Which food is cheaper?
Spelt is cheaper (difference - $2.4)
Which food contains less Sodium?
Cranberry beans contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Cranberry beans is lower in glycemic index (difference - 28)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.