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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+429.6%
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Iron
+84.7%
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Potassium
+262.4%
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Copper
+87.5%
Contains
less
Sodium
-66.7%
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Zinc
+17.6%
Equal in Magnesium - 136
Equal in Phosphorus - 401
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Calcium
+429.6%
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Iron
+84.7%
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Potassium
+262.4%
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Copper
+87.5%
Contains
less
Sodium
-66.7%
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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
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Contains
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Vitamin C
+∞%
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Vitamin B1
+45.3%
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Vitamin B2
+93.8%
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Vitamin B6
+72.6%
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Folate
+775.6%
Contains
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Vitamin K
+427.8%
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Vitamin A
+∞%
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Vitamin E
+259.1%
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Vitamin B3
+232.2%
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Vitamin B5
+36.9%
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Vitamin C
+∞%
Contains
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Vitamin B1
+45.3%
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Vitamin B2
+93.8%
Contains
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Vitamin B6
+72.6%
Contains
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Folate
+775.6%
Contains
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Vitamin K
+427.8%
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Vitamin A
+∞%
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Vitamin E
+259.1%
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Vitamin B3
+232.2%
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Vitamin B5
+36.9%
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.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 35.11g | 59.49g |
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| Protein | 23.58g | 14.57g |
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| Fats | 0.83g | 2.43g |
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| Carbs | 60.01g | 70.19g |
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| Calories | 333kcal | 338kcal |
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| Starch | g | 53.92g |
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| Fructose | g | 0.24g |
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| Sugar | 2.23g | 6.82g |
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| Fiber | 24.9g | 10.7g |
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| Calcium | 143mg | 27mg |
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| Iron | 8.2mg | 4.44mg |
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| Magnesium | 140mg | 136mg |
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| Phosphorus | 407mg | 401mg |
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| Potassium | 1406mg | 388mg |
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| Sodium | 24mg | 8mg |
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| Zinc | 2.79mg | 3.28mg |
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| Copper | 0.958mg | 0.511mg |
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| Vitamin A | 0IU | 10IU |
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| Vitamin E | 0.22mg | 0.79mg |
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| Vitamin D | 0IU | IU |
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| Vitamin D | 0µg | µg |
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| Vitamin C | 4.5mg | 0mg |
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| Vitamin B1 | 0.529mg | 0.364mg |
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| Vitamin B2 | 0.219mg | 0.113mg |
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| Vitamin B3 | 2.06mg | 6.843mg |
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| Vitamin B5 | 0.78mg | 1.068mg |
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| Vitamin B6 | 0.397mg | 0.23mg |
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| Folate | 394µg | 45µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 19µg | 3.6µg |
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| Tryptophan | 0.279mg | 0.132mg |
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| Threonine | 0.992mg | 0.443mg |
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| Isoleucine | 1.041mg | 0.552mg |
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| Leucine | 1.882mg | 1.07mg |
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| Lysine | 1.618mg | 0.409mg |
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| Methionine | 0.355mg | 0.258mg |
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| Phenylalanine | 1.275mg | 0.737mg |
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| Valine | 1.233mg | 0.681mg |
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| Histidine | 0.656mg | 0.36mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | g |
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| Saturated Fat | 0.12g | 0.406g |
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| Monounsaturated Fat | 0.064g | 0.445g |
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| Polyunsaturated fat | 0.457g | 1.258g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
60
35
Mineral Summary Score
143
92
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
87%
Carbohydrates
60%
70%
Fats
4%
11%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 16mg)
Which food is cheaper?
Spelt is cheaper (difference - $1.2)
Which food is lower in Sugar?
Kidney bean is lower in Sugar (difference - 4.59g)
Which food is lower in Saturated Fat?
Kidney bean is lower in Saturated Fat (difference - 0.286g)
Which food is lower in glycemic index?
Kidney bean is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Kidney bean is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.