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  6. Cranberry beans vs. Spelt

Cranberry beans vs. Spelt — In-Depth Nutrition Comparison

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Significant differences between cranberry beans and spelt

  • Cranberry beans is richer in folate, while spelt is higher in manganese, vitamin B3, phosphorus, copper, iron, magnesium, zinc, selenium, and vitamin B5.
  • Spelt covers your daily manganese needs 114% more than cranberry beans.
  • Cranberry beans has 5 times more folate than spelt. Cranberry beans has 207µg of folate, while spelt has 45µg.
  • Spelt has a higher glycemic index (63) than cranberry beans (35).

Specific food types used in this comparison are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Spelt, uncooked.

Infographic

Cranberry beans 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Spelt
Spelt
7
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 +85.2%
Contains less SodiumSodium -87.5%
Contains more MagnesiumMagnesium +172%
Contains more IronIron +112.4%
Contains more CopperCopper +121.2%
Contains more ZincZinc +187.7%
Contains more PhosphorusPhosphorus +197%
Contains more ManganeseManganese +706.2%
Contains more SeleniumSelenium +800%
~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 0% 0% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 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 FolateFolate +360%
Contains more Vitamin B1Vitamin B1 +73.3%
Contains more Vitamin B2Vitamin B2 +63.8%
Contains more Vitamin B3Vitamin B3 +1228.7%
Contains more Vitamin B5Vitamin B5 +345%
Contains more Vitamin B6Vitamin B6 +184%
~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 beans Spelt DV% diff.
Manganese 0.37mg 2.983mg 114%
Folate 207µg 45µg 41%
Vitamin B3 0.515mg 6.843mg 40%
Phosphorus 135mg 401mg 38%
Copper 0.231mg 0.511mg 31%
Iron 2.09mg 4.44mg 29%
Starch 53.92g 22%
Magnesium 50mg 136mg 20%
Selenium 1.3µg 11.7µg 19%
Zinc 1.14mg 3.28mg 19%
Vitamin B5 0.24mg 1.068mg 17%
Carbs 24.46g 70.19g 15%
Vitamin B1 0.21mg 0.364mg 13%
Vitamin B6 0.081mg 0.23mg 11%
Calories 136kcal 338kcal 10%
Protein 9.34g 14.57g 10%
Fiber 8.6g 10.7g 8%
Polyunsaturated fat 0.199g 1.258g 7%
Vitamin E 0.79mg 5%
Vitamin K 3.6µg 3%
Vitamin B2 0.069mg 0.113mg 3%
Fats 0.46g 2.43g 3%
Calcium 50mg 27mg 2%
Saturated fat 0.119g 0.406g 1%
Monounsaturated fat 0.04g 0.445g 1%
Net carbs 15.86g 59.49g N/A
Potassium 387mg 388mg 0%
Sugar 6.82g N/A
Sodium 1mg 8mg 0%
Tryptophan 0.111mg 0.132mg 0%
Threonine 0.393mg 0.443mg 0%
Isoleucine 0.412mg 0.552mg 0%
Leucine 0.746mg 1.07mg 0%
Lysine 0.641mg 0.409mg 0%
Methionine 0.14mg 0.258mg 0%
Phenylalanine 0.505mg 0.737mg 0%
Valine 0.489mg 0.681mg 0%
Histidine 0.26mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Spelt
Spelt
4
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 WaterWater +486.7%
Contains more ProteinProtein +56%
Contains more FatsFats +428.3%
Contains more CarbsCarbs +187%
Contains more OtherOther +64.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 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 -70.7%
Contains more Mono. FatMonounsaturated fat +1012.5%
Contains more Poly. FatPolyunsaturated fat +532.2%

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.