Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Navy bean vs Spelt - In-Depth Nutrition Comparison

Compare

What are the main differences between Navy bean and Spelt?

  • Navy bean is richer in Folate, yet Spelt is richer in Manganese, Phosphorus, Vitamin B3, Iron, Zinc, Vitamin C, Selenium, Copper, and Magnesium.
  • Spelt's daily need coverage for Manganese is 112% higher.
  • Navy bean has 3 times more Folate than Spelt. Navy bean has 132µg of Folate, while Spelt has 45µg.

We used Beans, navy, mature seeds, sprouted, raw and Spelt, uncooked types in this comparison.

Infographic

Navy bean vs Spelt infographic
Infographic link

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 more Calcium +80%
Contains more Iron +130.1%
Contains more Magnesium +34.7%
Contains more Phosphorus +301%
Contains more Potassium +26.4%
Contains less Sodium -38.5%
Contains more Zinc +268.5%
Contains more Copper +43.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains more Calcium +80%
Contains more Iron +130.1%
Contains more Magnesium +34.7%
Contains more Phosphorus +301%
Contains more Potassium +26.4%
Contains less Sodium -38.5%
Contains more Zinc +268.5%
Contains more Copper +43.5%

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
:
6
Spelt
Contains more Vitamin C +∞%
Contains more Vitamin B2 +90.3%
Contains more Folate +193.3%
Contains more Vitamin A +150%
Contains more Vitamin B3 +460.9%
Contains more Vitamin B5 +29.5%
Contains more Vitamin B6 +20.4%
Equal in Vitamin B1 - 0.364
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
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 B2 +90.3%
Contains more Folate +193.3%
Contains more Vitamin A +150%
Contains more Vitamin B3 +460.9%
Contains more Vitamin B5 +29.5%
Contains more Vitamin B6 +20.4%
Equal in Vitamin B1 - 0.364

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.
Navy bean Spelt
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy bean Spelt Opinion
Net carbs 13.05g 59.49g Spelt
Protein 6.15g 14.57g Spelt
Fats 0.7g 2.43g Spelt
Carbs 13.05g 70.19g Spelt
Calories 67kcal 338kcal Spelt
Starch g 53.92g Spelt
Fructose g 0.24g Spelt
Sugar g 6.82g Navy bean
Fiber g 10.7g Spelt
Calcium 15mg 27mg Spelt
Iron 1.93mg 4.44mg Spelt
Magnesium 101mg 136mg Spelt
Phosphorus 100mg 401mg Spelt
Potassium 307mg 388mg Spelt
Sodium 13mg 8mg Spelt
Zinc 0.89mg 3.28mg Spelt
Copper 0.356mg 0.511mg Spelt
Vitamin A 4IU 10IU Spelt
Vitamin E mg 0.79mg Spelt
Vitamin D 0IU IU Navy bean
Vitamin D 0µg µg Navy bean
Vitamin C 18.8mg 0mg Navy bean
Vitamin B1 0.39mg 0.364mg Navy bean
Vitamin B2 0.215mg 0.113mg Navy bean
Vitamin B3 1.22mg 6.843mg Spelt
Vitamin B5 0.825mg 1.068mg Spelt
Vitamin B6 0.191mg 0.23mg Spelt
Folate 132µg 45µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K µg 3.6µg Spelt
Tryptophan 0.064mg 0.132mg Spelt
Threonine 0.258mg 0.443mg Spelt
Isoleucine 0.273mg 0.552mg Spelt
Leucine 0.442mg 1.07mg Spelt
Lysine 0.35mg 0.409mg Spelt
Methionine 0.064mg 0.258mg Spelt
Phenylalanine 0.31mg 0.737mg Spelt
Valine 0.316mg 0.681mg Spelt
Histidine 0.172mg 0.36mg Spelt
Cholesterol 0mg 0mg
Trans Fat 0g g Spelt
Saturated Fat 0.085g 0.406g Navy bean
Monounsaturated Fat 0.052g 0.445g Spelt
Polyunsaturated fat 0.407g 1.258g Spelt

Which food is preferable for your diet?

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

People also compare

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
35
Navy bean
35
Spelt
Mineral Summary Score
45
Navy 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
37%
Navy bean
87%
Spelt
Carbohydrates
13%
Navy bean
70%
Spelt
Fats
3%
Navy bean
11%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 5mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.3)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 6.82g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.321g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 24)
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

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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.