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Broad bean vs Spelt - In-Depth Nutrition Comparison

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Summary of differences between Broad bean and Spelt

  • Broad bean 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 of Manganese 101% more than Broad bean.
  • Broad bean contains 11 times more Vitamin K than Spelt. While Broad bean contains 40.9µg of Vitamin K, Spelt contains only 3.6µg.

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

Infographic

Broad 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
Broad bean
Broad bean
1
:
7
Spelt
Spelt
Contains more Calcium +37%
Contains more Iron +186.5%
Contains more Magnesium +312.1%
Contains more Phosphorus +210.9%
Contains more Potassium +16.9%
Contains less Sodium -68%
Contains more Zinc +228%
Contains more Copper +27.1%
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 59% 24% 56% 30% 4% 28% 134%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains more Calcium +37%
Contains more Iron +186.5%
Contains more Magnesium +312.1%
Contains more Phosphorus +210.9%
Contains more Potassium +16.9%
Contains less Sodium -68%
Contains more Zinc +228%
Contains more Copper +27.1%

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
Broad bean
Broad bean
7
:
4
Spelt
Spelt
Contains more Vitamin A +3230%
Contains more Vitamin E +46.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +156.6%
Contains more Folate +228.9%
Contains more Vitamin K +1036.1%
Contains more Vitamin B1 +173.7%
Contains more Vitamin B3 +204.3%
Contains more Vitamin B5 +374.7%
Contains more Vitamin B6 +121.2%
Broad bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 24% 0% 13% 34% 67% 43% 14% 24% 111% 0% 103%
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 A +3230%
Contains more Vitamin E +46.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +156.6%
Contains more Folate +228.9%
Contains more Vitamin K +1036.1%
Contains more Vitamin B1 +173.7%
Contains more Vitamin B3 +204.3%
Contains more Vitamin B5 +374.7%
Contains more Vitamin B6 +121.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broad bean
Broad bean
1
:
4
Spelt
Spelt
Contains more Water +558.8%
Contains more Protein +84%
Contains more Fats +232.9%
Contains more Carbs +298.1%
Contains more Other +59.8%
Broad bean
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 Water +558.8%
Contains more Protein +84%
Contains more Fats +232.9%
Contains more Carbs +298.1%
Contains more Other +59.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broad bean
Broad bean
1
:
2
Spelt
Spelt
Contains less Saturated Fat -70.9%
Contains more Monounsaturated Fat +327.9%
Contains more Polyunsaturated fat +267.8%
Broad bean
21% 18% 61%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.104 g
Polyunsaturated fat: 0.342 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -70.9%
Contains more Monounsaturated Fat +327.9%
Contains more Polyunsaturated fat +267.8%

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.
Broad bean Spelt
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broad bean Spelt Opinion
Net carbs 10.13g 59.49g Spelt
Protein 7.92g 14.57g Spelt
Fats 0.73g 2.43g Spelt
Carbs 17.63g 70.19g Spelt
Calories 88kcal 338kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 9.21g 6.82g Spelt
Fiber 7.5g 10.7g Spelt
Calcium 37mg 27mg Broad bean
Iron 1.55mg 4.44mg Spelt
Magnesium 33mg 136mg Spelt
Phosphorus 129mg 401mg Spelt
Potassium 332mg 388mg Spelt
Sodium 25mg 8mg Spelt
Zinc 1mg 3.28mg Spelt
Copper 0.402mg 0.511mg Spelt
Vitamin A 333IU 10IU Broad bean
Vitamin A RAE 17µg 0µg Broad bean
Vitamin E 1.16mg 0.79mg Broad bean
Vitamin C 3.7mg 0mg Broad bean
Vitamin B1 0.133mg 0.364mg Spelt
Vitamin B2 0.29mg 0.113mg Broad bean
Vitamin B3 2.249mg 6.843mg Spelt
Vitamin B5 0.225mg 1.068mg Spelt
Vitamin B6 0.104mg 0.23mg Spelt
Folate 148µg 45µg Broad bean
Vitamin K 40.9µg 3.6µg Broad bean
Tryptophan 0.132mg Spelt
Threonine 0.443mg Spelt
Isoleucine 0.552mg Spelt
Leucine 1.07mg Spelt
Lysine 0.409mg Spelt
Methionine 0.258mg Spelt
Phenylalanine 0.737mg Spelt
Valine 0.681mg Spelt
Histidine 0.36mg Spelt
Saturated Fat 0.118g 0.406g Broad bean
Monounsaturated Fat 0.104g 0.445g Spelt
Polyunsaturated fat 0.342g 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
Broad 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
37%
Broad bean
35%
Spelt
Minerals Daily Need Coverage Score
43%
Broad bean
92%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 2.39g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 16)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.6)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Saturated Fat?
Broad bean
Broad bean is lower in Saturated Fat (difference - 0.288g)
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. Broad bean - 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.