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Kidney bean vs Spelt - In-Depth Nutrition Comparison

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What are the differences between Kidney bean and Spelt?

  • Kidney bean is higher in Folate, Fiber, Copper, Iron, Potassium, Vitamin B1, and Vitamin B6, yet Spelt is higher in Manganese, Vitamin B3, and Selenium.
  • Kidney bean's daily need coverage for Folate is 87% more.
  • Kidney bean has 4 times more Potassium than Spelt. While Kidney bean has 1406mg of Potassium, Spelt has only 388mg.

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

Infographic

Kidney 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
Kidney bean
Kidney bean
6
:
2
Spelt
Spelt
Contains more Calcium +429.6%
Contains more Iron +84.7%
Contains more Potassium +262.4%
Contains more Copper +87.5%
Contains less Sodium -66.7%
Contains more Zinc +17.6%
Equal in Magnesium - 136
Equal in Phosphorus - 401
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains more Calcium +429.6%
Contains more Iron +84.7%
Contains more Potassium +262.4%
Contains more Copper +87.5%
Contains less Sodium -66.7%
Contains more Zinc +17.6%
Equal in Magnesium - 136
Equal in Phosphorus - 401

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
Kidney bean
Kidney bean
7
:
4
Spelt
Spelt
Contains more Vitamin C +∞%
Contains more Vitamin B1 +45.3%
Contains more Vitamin B2 +93.8%
Contains more Vitamin B6 +72.6%
Contains more Folate +775.6%
Contains more Vitamin K +427.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +259.1%
Contains more Vitamin B3 +232.2%
Contains more Vitamin B5 +36.9%
Kidney bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
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 C +∞%
Contains more Vitamin B1 +45.3%
Contains more Vitamin B2 +93.8%
Contains more Vitamin B6 +72.6%
Contains more Folate +775.6%
Contains more Vitamin K +427.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +259.1%
Contains more Vitamin B3 +232.2%
Contains more Vitamin B5 +36.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney bean
Kidney bean
3
:
2
Spelt
Spelt
Contains more Protein +61.8%
Contains more Other +114%
Contains more Fats +192.8%
Contains more Carbs +17%
Equal in Water - 11.02
Kidney bean
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
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 +61.8%
Contains more Other +114%
Contains more Fats +192.8%
Contains more Carbs +17%
Equal in Water - 11.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney bean
Kidney bean
1
:
2
Spelt
Spelt
Contains less Saturated Fat -70.4%
Contains more Monounsaturated Fat +595.3%
Contains more Polyunsaturated fat +175.3%
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -70.4%
Contains more Monounsaturated Fat +595.3%
Contains more Polyunsaturated fat +175.3%

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.
Kidney bean Spelt
Lower in Sodium ok
Lower in price ok
Lower in Sugar 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 Kidney bean Spelt Opinion
Net carbs 35.11g 59.49g Spelt
Protein 23.58g 14.57g Kidney bean
Fats 0.83g 2.43g Spelt
Carbs 60.01g 70.19g Spelt
Calories 333kcal 338kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 2.23g 6.82g Kidney bean
Fiber 24.9g 10.7g Kidney bean
Calcium 143mg 27mg Kidney bean
Iron 8.2mg 4.44mg Kidney bean
Magnesium 140mg 136mg Kidney bean
Phosphorus 407mg 401mg Kidney bean
Potassium 1406mg 388mg Kidney bean
Sodium 24mg 8mg Spelt
Zinc 2.79mg 3.28mg Spelt
Copper 0.958mg 0.511mg Kidney bean
Vitamin A 0IU 10IU Spelt
Vitamin E 0.22mg 0.79mg Spelt
Vitamin C 4.5mg 0mg Kidney bean
Vitamin B1 0.529mg 0.364mg Kidney bean
Vitamin B2 0.219mg 0.113mg Kidney bean
Vitamin B3 2.06mg 6.843mg Spelt
Vitamin B5 0.78mg 1.068mg Spelt
Vitamin B6 0.397mg 0.23mg Kidney bean
Folate 394µg 45µg Kidney bean
Vitamin K 19µg 3.6µg Kidney bean
Tryptophan 0.279mg 0.132mg Kidney bean
Threonine 0.992mg 0.443mg Kidney bean
Isoleucine 1.041mg 0.552mg Kidney bean
Leucine 1.882mg 1.07mg Kidney bean
Lysine 1.618mg 0.409mg Kidney bean
Methionine 0.355mg 0.258mg Kidney bean
Phenylalanine 1.275mg 0.737mg Kidney bean
Valine 1.233mg 0.681mg Kidney bean
Histidine 0.656mg 0.36mg Kidney bean
Saturated Fat 0.12g 0.406g Kidney bean
Monounsaturated Fat 0.064g 0.445g Spelt
Polyunsaturated fat 0.457g 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
Kidney 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
60%
Kidney bean
35%
Spelt
Minerals Daily Need Coverage Score
143%
Kidney bean
92%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 16mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.2)
Which food is lower in Sugar?
Kidney bean
Kidney bean is lower in Sugar (difference - 4.59g)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.286g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Kidney bean
Kidney 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. Kidney bean - 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.