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  6. Broad beans vs. Spelt

Broad beans vs. Spelt — In-Depth Nutrition Comparison

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How are broad beans and spelt different?

  • Broad beans are higher in vitamin C; however, spelt is richer in manganese, copper, phosphorus, iron, vitamin B3, fiber, zinc, magnesium, and vitamin B5.
  • Daily need coverage for manganese for spelt is 118% higher.
  • Spelt has a lower glycemic index (63) than broad beans (79).

Broadbeans, immature seeds, cooked, boiled, drained, without salt and Spelt, uncooked are the varieties used in this article.

Infographic

Broad beans 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" 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 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Spelt
Spelt
10
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 MagnesiumMagnesium +338.7%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +101%
Contains more IronIron +196%
Contains more CopperCopper +751.7%
Contains more ZincZinc +597.9%
Contains more PhosphorusPhosphorus +449.3%
Contains less SodiumSodium -80.5%
Contains more ManganeseManganese +1042.9%
Contains more SeleniumSelenium +1070%

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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 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 Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +28.9%
Contains more Vitamin B1Vitamin B1 +184.4%
Contains more Vitamin B2Vitamin B2 +25.6%
Contains more Vitamin B3Vitamin B3 +470.3%
Contains more Vitamin B5Vitamin B5 +1518.2%
Contains more Vitamin B6Vitamin B6 +693.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Broad beans Spelt DV% diff.
Manganese 0.261mg 2.983mg 118%
Copper 0.06mg 0.511mg 50%
Phosphorus 73mg 401mg 47%
Iron 1.5mg 4.44mg 37%
Vitamin B3 1.2mg 6.843mg 35%
Fiber 3.6g 10.7g 28%
Zinc 0.47mg 3.28mg 26%
Magnesium 31mg 136mg 25%
Vitamin C 19.8mg 0mg 22%
Starch 53.92g 22%
Vitamin B1 0.128mg 0.364mg 20%
Vitamin B5 0.066mg 1.068mg 20%
Carbs 10.1g 70.19g 20%
Protein 4.8g 14.57g 20%
Selenium 1µg 11.7µg 19%
Vitamin B6 0.029mg 0.23mg 15%
Calories 62kcal 338kcal 14%
Polyunsaturated fat 0.303g 1.258g 6%
Potassium 193mg 388mg 6%
Vitamin E 0.79mg 5%
Vitamin K 3.6µg 3%
Folate 58µg 45µg 3%
Fats 0.5g 2.43g 3%
Vitamin A 14µg 0µg 2%
Vitamin B2 0.09mg 0.113mg 2%
Saturated fat 0.142g 0.406g 1%
Monounsaturated fat 0.02g 0.445g 1%
Calcium 18mg 27mg 1%
Sodium 41mg 8mg 1%
Net carbs 6.5g 59.49g N/A
Sugar 6.82g N/A
Tryptophan 0.048mg 0.132mg 0%
Threonine 0.178mg 0.443mg 0%
Isoleucine 0.215mg 0.552mg 0%
Leucine 0.37mg 1.07mg 0%
Lysine 0.313mg 0.409mg 0%
Methionine 0.037mg 0.258mg 0%
Phenylalanine 0.195mg 0.737mg 0%
Valine 0.235mg 0.681mg 0%
Histidine 0.115mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 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 +659.5%
Contains more ProteinProtein +203.5%
Contains more FatsFats +386%
Contains more CarbsCarbs +595%
Contains more OtherOther +98.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 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 -65%
Contains more Mono. FatMonounsaturated fat +2125%
Contains more Poly. FatPolyunsaturated fat +315.2%

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. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.