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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.

Infographic

Cranberry bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cranberry bean
Cranberry bean
7
:
1
Spelt
Spelt
Contains more Calcium +370.4%
Contains more Iron +12.6%
Contains more Magnesium +14.7%
Contains more Potassium +243.3%
Contains less Sodium -25%
Contains more Zinc +10.7%
Contains more Copper +55.4%
Equal in Phosphorus - 401
Equal in Zinc - 3.28
Cranberry bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains more Calcium +370.4%
Contains more Iron +12.6%
Contains more Magnesium +14.7%
Contains more Potassium +243.3%
Contains less Sodium -25%
Contains more Zinc +10.7%
Contains more Copper +55.4%
Equal in Phosphorus - 401
Equal in Zinc - 3.28

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
Cranberry bean
Cranberry bean
5
:
5
Spelt
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%
Cranberry bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean
Cranberry bean
3
:
2
Spelt
Spelt
Contains more Protein +58.1%
Contains more Water +12.4%
Contains more Other +84.4%
Contains more Fats +97.6%
Contains more Carbs +16.9%
Cranberry bean
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
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 Protein +58.1%
Contains more Water +12.4%
Contains more Other +84.4%
Contains more Fats +97.6%
Contains more Carbs +16.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean
Cranberry bean
1
:
2
Spelt
Spelt
Contains less Saturated Fat -22.2%
Contains more Monounsaturated Fat +319.8%
Contains more Polyunsaturated fat +138.7%
Cranberry bean
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -22.2%
Contains more Monounsaturated Fat +319.8%
Contains more Polyunsaturated fat +138.7%

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

All nutrients comparison - raw data values

Nutrient Cranberry bean Spelt Opinion
Net carbs 35.35g 59.49g Spelt
Protein 23.03g 14.57g Cranberry bean
Fats 1.23g 2.43g Spelt
Carbs 60.05g 70.19g Spelt
Calories 335kcal 338kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Cranberry bean
Fiber 24.7g 10.7g Cranberry bean
Calcium 127mg 27mg Cranberry bean
Iron 5mg 4.44mg Cranberry bean
Magnesium 156mg 136mg Cranberry bean
Phosphorus 372mg 401mg Spelt
Potassium 1332mg 388mg Cranberry bean
Sodium 6mg 8mg Cranberry bean
Zinc 3.63mg 3.28mg Cranberry bean
Copper 0.794mg 0.511mg Cranberry bean
Vitamin A 2IU 10IU Spelt
Vitamin E 0.79mg Spelt
Vitamin B1 0.747mg 0.364mg Cranberry bean
Vitamin B2 0.213mg 0.113mg Cranberry bean
Vitamin B3 1.455mg 6.843mg Spelt
Vitamin B5 0.748mg 1.068mg Spelt
Vitamin B6 0.309mg 0.23mg Cranberry bean
Folate 604µg 45µg Cranberry bean
Vitamin K 3.6µg Spelt
Tryptophan 0.273mg 0.132mg Cranberry bean
Threonine 0.969mg 0.443mg Cranberry bean
Isoleucine 1.017mg 0.552mg Cranberry bean
Leucine 1.838mg 1.07mg Cranberry bean
Lysine 1.58mg 0.409mg Cranberry bean
Methionine 0.346mg 0.258mg Cranberry bean
Phenylalanine 1.245mg 0.737mg Cranberry bean
Valine 1.205mg 0.681mg Cranberry bean
Histidine 0.641mg 0.36mg Cranberry bean
Saturated Fat 0.316g 0.406g Cranberry bean
Monounsaturated Fat 0.106g 0.445g Spelt
Polyunsaturated fat 0.527g 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
69%
Cranberry bean
35%
Spelt
Minerals Daily Need Coverage Score
122%
Cranberry bean
92%
Spelt

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.

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.