Navy beans vs. Spelt — In-Depth Nutrition Comparison
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How are navy beans and spelt different?
- Navy beans are richer in folate, while spelt is higher in manganese, vitamin B3, phosphorus, copper, iron, zinc, magnesium, vitamin B5, and selenium.
- Spelt covers your daily need for manganese, 107% more than navy beans.
- Navy beans contain 3 times more folate than spelt. Navy beans contain 140µg of folate, while spelt contains 45µg.
- Spelt has a higher glycemic index (63) than navy beans (39).
Beans, navy, mature seeds, cooked, boiled, without salt and Spelt, uncooked types were 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 more CalciumCalcium | +155.6% |
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +156.6% |
| Contains more IronIron | +88.1% |
| Contains more CopperCopper | +143.3% |
| Contains more ZincZinc | +218.4% |
| Contains more PhosphorusPhosphorus | +178.5% |
| Contains more ManganeseManganese | +466% |
| Contains more SeleniumSelenium | +303.4% |
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 FolateFolate | +211.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +7800% |
| Contains more Vitamin B1Vitamin B1 | +53.6% |
| Contains more Vitamin B2Vitamin B2 | +71.2% |
| Contains more Vitamin B3Vitamin B3 | +954.4% |
| Contains more Vitamin B5Vitamin B5 | +301.5% |
| Contains more Vitamin B6Vitamin B6 | +66.7% |
| Contains more Vitamin KVitamin K | +500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.527mg | 2.983mg | 107% |
| Vitamin B3 | 0.649mg | 6.843mg | 39% |
| Phosphorus | 144mg | 401mg | 37% |
| Copper | 0.21mg | 0.511mg | 33% |
| Iron | 2.36mg | 4.44mg | 26% |
| Folate | 140µg | 45µg | 24% |
| Magnesium | 53mg | 136mg | 20% |
| Zinc | 1.03mg | 3.28mg | 20% |
| Vitamin B5 | 0.266mg | 1.068mg | 16% |
| Selenium | 2.9µg | 11.7µg | 16% |
| Starch | 15.4g | 53.92g | 16% |
| Carbs | 26.05g | 70.19g | 15% |
| Protein | 8.23g | 14.57g | 13% |
| Vitamin B1 | 0.237mg | 0.364mg | 11% |
| Calories | 140kcal | 338kcal | 10% |
| Choline | 44.7mg | 8% | |
| Vitamin B6 | 0.138mg | 0.23mg | 7% |
| Polyunsaturated fat | 0.49g | 1.258g | 5% |
| Vitamin E | 0.01mg | 0.79mg | 5% |
| Vitamin B2 | 0.066mg | 0.113mg | 4% |
| Calcium | 69mg | 27mg | 4% |
| Vitamin K | 0.6µg | 3.6µg | 3% |
| Fats | 0.62g | 2.43g | 3% |
| Fiber | 10.5g | 10.7g | 1% |
| Vitamin C | 0.9mg | 0mg | 1% |
| Saturated fat | 0.098g | 0.406g | 1% |
| Monounsaturated fat | 0.142g | 0.445g | 1% |
| Net carbs | 15.55g | 59.49g | N/A |
| Potassium | 389mg | 388mg | 0% |
| Sugar | 0.37g | 6.82g | N/A |
| Sodium | 0mg | 8mg | 0% |
| Tryptophan | 0.1mg | 0.132mg | 0% |
| Threonine | 0.289mg | 0.443mg | 0% |
| Isoleucine | 0.387mg | 0.552mg | 0% |
| Leucine | 0.7mg | 1.07mg | 0% |
| Lysine | 0.52mg | 0.409mg | 0% |
| Methionine | 0.111mg | 0.258mg | 0% |
| Phenylalanine | 0.471mg | 0.737mg | 0% |
| Valine | 0.504mg | 0.681mg | 0% |
| Histidine | 0.206mg | 0.36mg | 0% |
| Fructose | 0g | 0.24g | 0% |
| Omega-3 - ALA | 0.177g | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.23 g
Fats:
0.62 g
Carbs:
26.05 g
Water:
63.81 g
Other:
1.29 g
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
| Contains more WaterWater | +479% |
| Contains more ProteinProtein | +77% |
| Contains more FatsFats | +291.9% |
| Contains more CarbsCarbs | +169.4% |
| Contains more OtherOther | +38.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.098 g
Monounsaturated fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.49 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 | -75.9% |
| Contains more Mono. FatMonounsaturated fat | +213.4% |
| Contains more Poly. FatPolyunsaturated fat | +156.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
15.4 g
Sucrose:
0.37 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
53.92 g
Sucrose:
0.59 g
Glucose:
0.84 g
Fructose:
0.24 g
Lactose:
0 g
Maltose:
5.15 g
Galactose:
0 g
| Contains more StarchStarch | +250.1% |
| Contains more SucroseSucrose | +59.5% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g