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  6. Navy beans vs. Spelt

Navy beans vs. Spelt — In-Depth Nutrition Comparison

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How are Navy beans and Spelt different?

  • Navy beans is 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 of Manganese 107% more than Navy beans.
  • Navy beans contains 3 times more Folate than Spelt. Navy beans contains 140µg of Folate, while Spelt contains 45µg.

Beans, navy, mature seeds, cooked, boiled, without salt and Spelt, uncooked types were used in this article.

Infographic

Navy beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Navy beans
Navy beans
3
:
7
Spelt
Spelt
Contains more Calcium +155.6%
Contains less Sodium -100%
Contains more Iron +88.1%
Contains more Magnesium +156.6%
Contains more Phosphorus +178.5%
Contains more Zinc +218.4%
Contains more Copper +143.3%
Contains more Manganese +466%
Contains more Selenium +303.4%
Equal in Potassium - 388
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +155.6%
Contains less Sodium -100%
Contains more Iron +88.1%
Contains more Magnesium +156.6%
Contains more Phosphorus +178.5%
Contains more Zinc +218.4%
Contains more Copper +143.3%
Contains more Manganese +466%
Contains more Selenium +303.4%
Equal in Potassium - 388

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.
Navy beans
Navy beans
3
:
8
Spelt
Spelt
Contains more Vitamin C +∞%
Contains more Folate +211.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +7800%
Contains more Vitamin B1 +53.6%
Contains more Vitamin B2 +71.2%
Contains more Vitamin B3 +954.4%
Contains more Vitamin B5 +301.5%
Contains more Vitamin B6 +66.7%
Contains more Vitamin K +500%
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
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 Folate +211.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +7800%
Contains more Vitamin B1 +53.6%
Contains more Vitamin B2 +71.2%
Contains more Vitamin B3 +954.4%
Contains more Vitamin B5 +301.5%
Contains more Vitamin B6 +66.7%
Contains more Vitamin K +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy beans
Navy beans
1
:
4
Spelt
Spelt
Contains more Water +479%
Contains more Protein +77%
Contains more Fats +291.9%
Contains more Carbs +169.4%
Contains more Other +38.8%
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 +479%
Contains more Protein +77%
Contains more Fats +291.9%
Contains more Carbs +169.4%
Contains more Other +38.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy beans
Navy beans
1
:
2
Spelt
Spelt
Contains less Saturated Fat -75.9%
Contains more Monounsaturated Fat +213.4%
Contains more Polyunsaturated fat +156.7%
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -75.9%
Contains more Monounsaturated Fat +213.4%
Contains more Polyunsaturated fat +156.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Navy beans
Navy beans
0
:
5
Spelt
Spelt
Contains more Starch +250.1%
Contains more Sucrose +59.5%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Navy beans
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
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 Starch +250.1%
Contains more Sucrose +59.5%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy beans Spelt
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Navy beans Spelt Opinion
Net carbs 15.55g 59.49g Spelt
Protein 8.23g 14.57g Spelt
Fats 0.62g 2.43g Spelt
Carbs 26.05g 70.19g Spelt
Calories 140kcal 338kcal Spelt
Starch 15.4g 53.92g Spelt
Fructose 0g 0.24g Spelt
Sugar 0.37g 6.82g Navy beans
Fiber 10.5g 10.7g Spelt
Calcium 69mg 27mg Navy beans
Iron 2.36mg 4.44mg Spelt
Magnesium 53mg 136mg Spelt
Phosphorus 144mg 401mg Spelt
Potassium 389mg 388mg Navy beans
Sodium 0mg 8mg Navy beans
Zinc 1.03mg 3.28mg Spelt
Copper 0.21mg 0.511mg Spelt
Manganese 0.527mg 2.983mg Spelt
Selenium 2.9µg 11.7µg Spelt
Vitamin A 0IU 10IU Spelt
Vitamin E 0.01mg 0.79mg Spelt
Vitamin C 0.9mg 0mg Navy beans
Vitamin B1 0.237mg 0.364mg Spelt
Vitamin B2 0.066mg 0.113mg Spelt
Vitamin B3 0.649mg 6.843mg Spelt
Vitamin B5 0.266mg 1.068mg Spelt
Vitamin B6 0.138mg 0.23mg Spelt
Folate 140µg 45µg Navy beans
Vitamin K 0.6µg 3.6µg Spelt
Tryptophan 0.1mg 0.132mg Spelt
Threonine 0.289mg 0.443mg Spelt
Isoleucine 0.387mg 0.552mg Spelt
Leucine 0.7mg 1.07mg Spelt
Lysine 0.52mg 0.409mg Navy beans
Methionine 0.111mg 0.258mg Spelt
Phenylalanine 0.471mg 0.737mg Spelt
Valine 0.504mg 0.681mg Spelt
Histidine 0.206mg 0.36mg Spelt
Saturated Fat 0.098g 0.406g Navy beans
Monounsaturated Fat 0.142g 0.445g Spelt
Polyunsaturated fat 0.49g 1.258g Spelt
Omega-3 - ALA 0.177g 0.065g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans 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 indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Navy beans
35%
Spelt
Minerals Daily Need Coverage Score
43%
Navy beans
119%
Spelt

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.3)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 6.45g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.308g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 24)

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.