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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, 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.

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
Navy bean
Navy bean
0
:
8
Spelt
Spelt
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%
Navy bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Spelt
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
Navy bean
Navy bean
5
:
6
Spelt
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
Navy bean
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%
Spelt
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean
Navy bean
1
:
4
Spelt
Spelt
Contains more Water +618.2%
Contains more Protein +136.9%
Contains more Fats +247.1%
Contains more Carbs +437.9%
Contains more Other +88.4%
Navy bean
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Water +618.2%
Contains more Protein +136.9%
Contains more Fats +247.1%
Contains more Carbs +437.9%
Contains more Other +88.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean
Navy bean
1
:
2
Spelt
Spelt
Contains less Saturated Fat -79.1%
Contains more Monounsaturated Fat +755.8%
Contains more Polyunsaturated fat +209.1%
Navy bean
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -79.1%
Contains more Monounsaturated Fat +755.8%
Contains more Polyunsaturated fat +209.1%

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 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Navy bean
Fiber 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 0.79mg Spelt
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 K 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
Saturated Fat 0.085g 0.406g Navy bean
Monounsaturated Fat 0.052g 0.445g Spelt
Polyunsaturated fat 0.407g 1.258g Spelt
Omega-3 - ALA 0.065g 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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
35%
Navy bean
35%
Spelt
Minerals Daily Need Coverage Score
45%
Navy bean
92%
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.