Kidney beans vs. Spelt — In-Depth Nutrition Comparison
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How are Kidney beans and Spelt different?
- Kidney beans is higher in Folate, Fiber, Potassium, and Iron, however, Spelt is richer in Manganese, Vitamin B3, and Selenium.
- Daily need coverage for Folate from Kidney beans is 29% higher.
- Kidney beans contains 4 times more Calcium than Spelt. While Kidney beans contains 35mg of Calcium, Spelt contains only 10mg.
Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Spelt, cooked are the varieties used in this article.
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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
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Calcium
+250%
Contains
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Iron
+32.9%
Contains
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Potassium
+183.2%
Contains
less
Sodium
-80%
Contains
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Magnesium
+16.7%
Contains
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Zinc
+25%
Contains
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Manganese
+153.7%
Contains
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Selenium
+263.6%
Equal in Phosphorus - 150
Equal in Copper - 0.215
Contains
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Calcium
+250%
Contains
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Iron
+32.9%
Contains
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Potassium
+183.2%
Contains
less
Sodium
-80%
Contains
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Magnesium
+16.7%
Contains
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Zinc
+25%
Contains
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Manganese
+153.7%
Contains
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Selenium
+263.6%
Equal in Phosphorus - 150
Equal in Copper - 0.215
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.
:
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+55.3%
Contains
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Vitamin B2
+93.3%
Contains
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Vitamin B6
+50%
Contains
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Folate
+900%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+766.7%
Contains
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Vitamin B3
+344.6%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+55.3%
Contains
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Vitamin B2
+93.3%
Contains
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Vitamin B6
+50%
Contains
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Folate
+900%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+766.7%
Contains
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Vitamin B3
+344.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+57.6%
Contains
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Other
+67.7%
Contains
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Fats
+70%
Contains
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Carbs
+16%
Equal in Water - 66.56
Protein:
8.67 g
Fats:
0.5 g
Carbs:
22.8 g
Water:
66.94 g
Other:
1.09 g
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
Contains
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Protein
+57.6%
Contains
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Other
+67.7%
Contains
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Fats
+70%
Contains
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Carbs
+16%
Equal in Water - 66.56
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 16.4g | 22.54g |
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| Protein | 8.67g | 5.5g |
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| Fats | 0.5g | 0.85g |
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| Carbs | 22.8g | 26.44g |
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| Calories | 127kcal | 127kcal | |
| Starch | 19.57g |
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| Sugar | 0.32g |
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| Fiber | 6.4g | 3.9g |
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| Calcium | 35mg | 10mg |
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| Iron | 2.22mg | 1.67mg |
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| Magnesium | 42mg | 49mg |
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| Phosphorus | 138mg | 150mg |
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| Potassium | 405mg | 143mg |
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| Sodium | 1mg | 5mg |
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| Zinc | 1mg | 1.25mg |
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| Copper | 0.216mg | 0.215mg |
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| Manganese | 0.43mg | 1.091mg |
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| Selenium | 1.1µg | 4µg |
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| Vitamin A | 0IU | 4IU |
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| Vitamin E | 0.03mg | 0.26mg |
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| Vitamin C | 1.2mg | 0mg |
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| Vitamin B1 | 0.16mg | 0.103mg |
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| Vitamin B2 | 0.058mg | 0.03mg |
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| Vitamin B3 | 0.578mg | 2.57mg |
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| Vitamin B5 | 0.22mg |
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| Vitamin B6 | 0.12mg | 0.08mg |
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| Folate | 130µg | 13µg |
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| Vitamin K | 8.4µg |
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| Tryptophan | 0.104mg |
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| Threonine | 0.319mg |
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| Isoleucine | 0.41mg |
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| Leucine | 0.736mg |
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| Lysine | 0.607mg |
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| Methionine | 0.113mg |
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| Phenylalanine | 0.511mg |
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| Valine | 0.5mg |
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| Histidine | 0.238mg |
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| Saturated Fat | 0.073g |
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| Monounsaturated Fat | 0.039g |
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| Polyunsaturated fat | 0.278g |
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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 | Equal | |
| Low Glycemic Index diet |
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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
19%
10%
Minerals Daily Need Coverage Score
38%
45%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0.32g)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.073g)
Which food is cheaper?
Spelt is cheaper (difference - $1.2)
Which food contains less Sodium?
Kidney beans contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Kidney beans is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Kidney beans is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.