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  6. Broad bean raw vs. Spelt

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

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Summary of differences between broad bean raw and spelt

  • Broad bean raw has more vitamin K and folate, while spelt has more manganese, phosphorus, iron, vitamin B3, magnesium, zinc, selenium, and vitamin B1.
  • Spelt covers your daily need for manganese, 101% more than broad bean raw.
  • Broad bean raw contains 11 times more vitamin K than spelt. While broad bean raw contains 40.9µg of vitamin K, spelt contains only 3.6µg.
  • Spelt has a lower glycemic index. The glycemic index of spelt is 63, while the glycemic index of broad bean raw is 79.

These are the specific foods used in this comparison Beans, fava, in pod, raw and Spelt, uncooked.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Spelt
Spelt
9
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 +37%
Contains more MagnesiumMagnesium +312.1%
Contains more PotassiumPotassium +16.9%
Contains more IronIron +186.5%
Contains more CopperCopper +27.1%
Contains more ZincZinc +228%
Contains more PhosphorusPhosphorus +210.9%
Contains less SodiumSodium -68%
Contains more ManganeseManganese +351.3%
Contains more SeleniumSelenium +1362.5%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +46.8%
Contains more Vitamin B2Vitamin B2 +156.6%
Contains more Vitamin KVitamin K +1036.1%
Contains more FolateFolate +228.9%
Contains more Vitamin B1Vitamin B1 +173.7%
Contains more Vitamin B3Vitamin B3 +204.3%
Contains more Vitamin B5Vitamin B5 +374.7%
Contains more Vitamin B6Vitamin B6 +121.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Broad bean raw Spelt DV% diff.
Manganese 0.661mg 2.983mg 101%
Phosphorus 129mg 401mg 39%
Iron 1.55mg 4.44mg 36%
Vitamin K 40.9µg 3.6µg 31%
Vitamin B3 2.249mg 6.843mg 29%
Folate 148µg 45µg 26%
Magnesium 33mg 136mg 25%
Starch 53.92g 22%
Zinc 1mg 3.28mg 21%
Selenium 0.8µg 11.7µg 20%
Vitamin B1 0.133mg 0.364mg 19%
Carbs 17.63g 70.19g 18%
Vitamin B5 0.225mg 1.068mg 17%
Vitamin B2 0.29mg 0.113mg 14%
Protein 7.92g 14.57g 13%
Calories 88kcal 338kcal 13%
Fiber 7.5g 10.7g 13%
Copper 0.402mg 0.511mg 12%
Vitamin B6 0.104mg 0.23mg 10%
Polyunsaturated fat 0.342g 1.258g 6%
Vitamin C 3.7mg 0mg 4%
Fats 0.73g 2.43g 3%
Vitamin E 1.16mg 0.79mg 2%
Potassium 332mg 388mg 2%
Vitamin A 17µg 0µg 2%
Sodium 25mg 8mg 1%
Saturated fat 0.118g 0.406g 1%
Monounsaturated fat 0.104g 0.445g 1%
Calcium 37mg 27mg 1%
Net carbs 10.13g 59.49g N/A
Sugar 9.21g 6.82g N/A
Tryptophan 0.132mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0%
Methionine 0.258mg 0%
Phenylalanine 0.737mg 0%
Valine 0.681mg 0%
Histidine 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +558.8%
Contains more ProteinProtein +84%
Contains more FatsFats +232.9%
Contains more CarbsCarbs +298.1%
Contains more OtherOther +59.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -70.9%
Contains more Mono. FatMonounsaturated fat +327.9%
Contains more Poly. FatPolyunsaturated fat +267.8%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.