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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
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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
Kidney bean
Kidney bean
6
:
2
Spelt
Spelt
Contains more Iron +84.7%
Contains more Calcium +429.6%
Contains more Potassium +262.4%
Contains more Copper +87.5%
Contains more Zinc +17.6%
Contains less Sodium -66.7%
Equal in Magnesium - 136
Equal in Phosphorus - 401
Kidney bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Spelt
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Contains more Iron +84.7%
Contains more Calcium +429.6%
Contains more Potassium +262.4%
Contains more Copper +87.5%
Contains more Zinc +17.6%
Contains less Sodium -66.7%
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 Vitamin K +427.8%
Contains more Folate +775.6%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Spelt
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +45.3%
Contains more Vitamin B2 +93.8%
Contains more Vitamin B6 +72.6%
Contains more Vitamin K +427.8%
Contains more Folate +775.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +259.1%
Contains more Vitamin B3 +232.2%
Contains more Vitamin B5 +36.9%

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
Kidney bean
35
Spelt
Mineral Summary Score
143
Kidney bean
92
Spelt

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%
Kidney bean
87%
Spelt
Carbohydrates
60%
Kidney bean
70%
Spelt
Fats
4%
Kidney bean
11%
Spelt

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Kidney bean Spelt Opinion
Calories 333 338 Spelt
Protein 23.58 14.57 Kidney bean
Fats 0.83 2.43 Spelt
Vitamin C 4.5 0 Kidney bean
Carbs 60.01 70.19 Spelt
Cholesterol 0 0
Vitamin D 0 Kidney bean
Iron 8.2 4.44 Kidney bean
Calcium 143 27 Kidney bean
Potassium 1406 388 Kidney bean
Magnesium 140 136 Kidney bean
Sugar 2.23 6.82 Kidney bean
Fiber 24.9 10.7 Kidney bean
Copper 0.958 0.511 Kidney bean
Zinc 2.79 3.28 Spelt
Starch 53.92 Spelt
Phosphorus 407 401 Kidney bean
Sodium 24 8 Spelt
Vitamin A 0 10 Spelt
Vitamin E 0.22 0.79 Spelt
Vitamin D 0 Kidney bean
Vitamin B1 0.529 0.364 Kidney bean
Vitamin B2 0.219 0.113 Kidney bean
Vitamin B3 2.06 6.843 Spelt
Vitamin B5 0.78 1.068 Spelt
Vitamin B6 0.397 0.23 Kidney bean
Vitamin B12 0 0
Vitamin K 19 3.6 Kidney bean
Folate 394 45 Kidney bean
Trans Fat 0 Spelt
Saturated Fat 0.12 0.406 Kidney bean
Monounsaturated Fat 0.064 0.445 Spelt
Polyunsaturated fat 0.457 1.258 Spelt
Tryptophan 0.279 0.132 Kidney bean
Threonine 0.992 0.443 Kidney bean
Isoleucine 1.041 0.552 Kidney bean
Leucine 1.882 1.07 Kidney bean
Lysine 1.618 0.409 Kidney bean
Methionine 0.355 0.258 Kidney bean
Phenylalanine 1.275 0.737 Kidney bean
Valine 1.233 0.681 Kidney bean
Histidine 0.656 0.36 Kidney bean
Fructose 0.24 Spelt

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.