Navy bean raw vs. Spelt — In-Depth Nutrition Comparison
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What are the main differences between navy bean raw and spelt?
- Navy bean raw is richer in folate and vitamin C, yet spelt is richer in manganese, phosphorus, vitamin B3, iron, zinc, selenium, copper, and magnesium.
- Spelt's daily need coverage for manganese is 112% higher.
- Navy bean raw has a lower glycemic index than spelt.
We used Beans, navy, mature seeds, sprouted, raw and Spelt, uncooked types in this comparison.
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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 MagnesiumMagnesium | +34.7% |
| Contains more CalciumCalcium | +80% |
| Contains more PotassiumPotassium | +26.4% |
| Contains more IronIron | +130.1% |
| Contains more CopperCopper | +43.5% |
| Contains more ZincZinc | +268.5% |
| Contains more PhosphorusPhosphorus | +301% |
| Contains less SodiumSodium | -38.5% |
| Contains more ManganeseManganese | +631.1% |
| Contains more SeleniumSelenium | +1850% |
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 more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +90.3% |
| Contains more FolateFolate | +193.3% |
| Contains more Vitamin B3Vitamin B3 | +460.9% |
| Contains more Vitamin B5Vitamin B5 | +29.5% |
| Contains more Vitamin B6Vitamin B6 | +20.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.408mg | 2.983mg | 112% |
| Fiber | 10.7g | 43% | |
| Phosphorus | 100mg | 401mg | 43% |
| Vitamin B3 | 1.22mg | 6.843mg | 35% |
| Iron | 1.93mg | 4.44mg | 31% |
| Zinc | 0.89mg | 3.28mg | 22% |
| Folate | 132µg | 45µg | 22% |
| Starch | 53.92g | 22% | |
| Vitamin C | 18.8mg | 0mg | 21% |
| Selenium | 0.6µg | 11.7µg | 20% |
| Carbs | 13.05g | 70.19g | 19% |
| Protein | 6.15g | 14.57g | 17% |
| Copper | 0.356mg | 0.511mg | 17% |
| Calories | 67kcal | 338kcal | 14% |
| Magnesium | 101mg | 136mg | 8% |
| Vitamin B2 | 0.215mg | 0.113mg | 8% |
| Polyunsaturated fat | 0.407g | 1.258g | 6% |
| Vitamin B5 | 0.825mg | 1.068mg | 5% |
| Vitamin E | 0.79mg | 5% | |
| Vitamin B6 | 0.191mg | 0.23mg | 3% |
| Vitamin K | 3.6µg | 3% | |
| Fats | 0.7g | 2.43g | 3% |
| Vitamin B1 | 0.39mg | 0.364mg | 2% |
| Potassium | 307mg | 388mg | 2% |
| Calcium | 15mg | 27mg | 1% |
| Saturated fat | 0.085g | 0.406g | 1% |
| Monounsaturated fat | 0.052g | 0.445g | 1% |
| Net carbs | 13.05g | 59.49g | N/A |
| Sugar | 6.82g | N/A | |
| Sodium | 13mg | 8mg | 0% |
| Tryptophan | 0.064mg | 0.132mg | 0% |
| Threonine | 0.258mg | 0.443mg | 0% |
| Isoleucine | 0.273mg | 0.552mg | 0% |
| Leucine | 0.442mg | 1.07mg | 0% |
| Lysine | 0.35mg | 0.409mg | 0% |
| Methionine | 0.064mg | 0.258mg | 0% |
| Phenylalanine | 0.31mg | 0.737mg | 0% |
| Valine | 0.316mg | 0.681mg | 0% |
| Histidine | 0.172mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
| Contains more WaterWater | +618.2% |
| Contains more ProteinProtein | +136.9% |
| Contains more FatsFats | +247.1% |
| Contains more CarbsCarbs | +437.9% |
| Contains more OtherOther | +88.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
| Contains less Sat. FatSaturated fat | -79.1% |
| Contains more Mono. FatMonounsaturated fat | +755.8% |
| Contains more Poly. FatPolyunsaturated fat | +209.1% |