Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Kidney beans raw
  5. Compare
  6. Kidney beans raw vs. Spelt

Kidney beans raw vs. Spelt — In-Depth Nutrition Comparison

Compare

What are the differences between kidney beans raw and spelt?

  • Kidney beans raw is higher in folate, fiber, copper, iron, potassium, vitamin B1, and vitamin B6, yet spelt is higher in manganese, vitamin B3, and selenium.
  • Kidney beans raw's daily need coverage for folate is 87% more.
  • Kidney beans raw has 4 times more potassium than spelt. While kidney beans raw has 1406mg of potassium, spelt has only 388mg.
  • The glycemic index of kidney beans raw is lower.

We used Beans, kidney, all types, mature seeds, raw and Spelt, uncooked types in this article.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Spelt
Spelt
4
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 +429.6%
Contains more PotassiumPotassium +262.4%
Contains more IronIron +84.7%
Contains more CopperCopper +87.5%
Contains more ZincZinc +17.6%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +192.2%
Contains more SeleniumSelenium +265.6%
~equal in Magnesium ~136mg
~equal in Phosphorus ~401mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Spelt
Spelt
3
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 B1Vitamin B1 +45.3%
Contains more Vitamin B2Vitamin B2 +93.8%
Contains more Vitamin B6Vitamin B6 +72.6%
Contains more Vitamin KVitamin K +427.8%
Contains more FolateFolate +775.6%
Contains more Vitamin EVitamin E +259.1%
Contains more Vitamin B3Vitamin B3 +232.2%
Contains more Vitamin B5Vitamin B5 +36.9%
~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 Kidney beans raw Spelt DV% diff.
Folate 394µg 45µg 87%
Manganese 1.021mg 2.983mg 85%
Fiber 24.9g 10.7g 57%
Copper 0.958mg 0.511mg 50%
Iron 8.2mg 4.44mg 47%
Vitamin B3 2.06mg 6.843mg 30%
Potassium 1406mg 388mg 30%
Starch 53.92g 22%
Protein 23.58g 14.57g 18%
Selenium 3.2µg 11.7µg 15%
Vitamin B1 0.529mg 0.364mg 14%
Vitamin K 19µg 3.6µg 13%
Vitamin B6 0.397mg 0.23mg 13%
Calcium 143mg 27mg 12%
Vitamin B2 0.219mg 0.113mg 8%
Vitamin B5 0.78mg 1.068mg 6%
Polyunsaturated fat 0.457g 1.258g 5%
Vitamin C 4.5mg 0mg 5%
Vitamin E 0.22mg 0.79mg 4%
Zinc 2.79mg 3.28mg 4%
Carbs 60.01g 70.19g 3%
Fats 0.83g 2.43g 2%
Monounsaturated fat 0.064g 0.445g 1%
Saturated fat 0.12g 0.406g 1%
Magnesium 140mg 136mg 1%
Phosphorus 407mg 401mg 1%
Sodium 24mg 8mg 1%
Calories 333kcal 338kcal 0%
Net carbs 35.11g 59.49g N/A
Sugar 2.23g 6.82g N/A
Tryptophan 0.279mg 0.132mg 0%
Threonine 0.992mg 0.443mg 0%
Isoleucine 1.041mg 0.552mg 0%
Leucine 1.882mg 1.07mg 0%
Lysine 1.618mg 0.409mg 0%
Methionine 0.355mg 0.258mg 0%
Phenylalanine 1.275mg 0.737mg 0%
Valine 1.233mg 0.681mg 0%
Histidine 0.656mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Spelt
Spelt
2
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 ProteinProtein +61.8%
Contains more OtherOther +114%
Contains more FatsFats +192.8%
Contains more CarbsCarbs +17%
~equal in Water ~11.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -70.4%
Contains more Mono. FatMonounsaturated fat +595.3%
Contains more Poly. FatPolyunsaturated fat +175.3%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.