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Navy bean vs Spelt - In-Depth Nutrition Comparison

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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.

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

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
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 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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy 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 - 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.

All nutrients comparison - raw data values

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