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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.

Infographic

Navy beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Spelt
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
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%
~equal in Potassium ~388mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Spelt
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Spelt 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
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Spelt
4
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 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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Spelt
2
19% 21% 60%
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
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Spelt
5
89% 8%
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

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.