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

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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.

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

Infographic

Kidney beans raw 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.
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%
Contains more Manganese +192.2%
Contains more Selenium +265.6%
Equal in Magnesium - 136
Equal in Phosphorus - 401
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
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%
Contains more Manganese +192.2%
Contains more Selenium +265.6%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
4
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%
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%
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
Contains more Protein +61.8%
Contains more Other +114%
Contains more Fats +192.8%
Contains more Carbs +17%
Equal in Water - 11.02
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
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
Contains less Saturated Fat -70.4%
Contains more Monounsaturated Fat +595.3%
Contains more Polyunsaturated fat +175.3%
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
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 rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw 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 beans raw Spelt Opinion
Net carbs 35.11g 59.49g Spelt
Protein 23.58g 14.57g Kidney beans raw
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 beans raw
Fiber 24.9g 10.7g Kidney beans raw
Calcium 143mg 27mg Kidney beans raw
Iron 8.2mg 4.44mg Kidney beans raw
Magnesium 140mg 136mg Kidney beans raw
Phosphorus 407mg 401mg Kidney beans raw
Potassium 1406mg 388mg Kidney beans raw
Sodium 24mg 8mg Spelt
Zinc 2.79mg 3.28mg Spelt
Copper 0.958mg 0.511mg Kidney beans raw
Manganese 1.021mg 2.983mg Spelt
Selenium 3.2µg 11.7µg Spelt
Vitamin A 0IU 10IU Spelt
Vitamin E 0.22mg 0.79mg Spelt
Vitamin C 4.5mg 0mg Kidney beans raw
Vitamin B1 0.529mg 0.364mg Kidney beans raw
Vitamin B2 0.219mg 0.113mg Kidney beans raw
Vitamin B3 2.06mg 6.843mg Spelt
Vitamin B5 0.78mg 1.068mg Spelt
Vitamin B6 0.397mg 0.23mg Kidney beans raw
Folate 394µg 45µg Kidney beans raw
Vitamin K 19µg 3.6µg Kidney beans raw
Tryptophan 0.279mg 0.132mg Kidney beans raw
Threonine 0.992mg 0.443mg Kidney beans raw
Isoleucine 1.041mg 0.552mg Kidney beans raw
Leucine 1.882mg 1.07mg Kidney beans raw
Lysine 1.618mg 0.409mg Kidney beans raw
Methionine 0.355mg 0.258mg Kidney beans raw
Phenylalanine 1.275mg 0.737mg Kidney beans raw
Valine 1.233mg 0.681mg Kidney beans raw
Histidine 0.656mg 0.36mg Kidney beans raw
Saturated Fat 0.12g 0.406g Kidney beans raw
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 beans raw 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 indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Kidney beans raw
35%
Spelt
Minerals Daily Need Coverage Score
130%
Kidney beans raw
119%
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 beans raw
Kidney beans raw is lower in Sugar (difference - 4.59g)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.286g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw 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

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.