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Green beans vs. Spelt — In-Depth Nutrition Comparison

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The main differences between green beans and spelt

  • Green beans have more vitamin A and vitamin C; however, spelt has more manganese, copper, phosphorus, iron, vitamin B3, zinc, magnesium, and selenium.
  • Daily need coverage for manganese for spelt is 35% higher.
  • Spelt has a higher glycemic index than green beans.

Food types used in this article are Beans, snap, green, cooked, boiled, drained, without salt and Spelt, cooked.

Infographic

Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Spelt
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Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Contains more CalciumCalcium +340%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +172.2%
Contains more IronIron +156.9%
Contains more CopperCopper +277.2%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +417.2%
Contains more ManganeseManganese +282.8%
Contains more SeleniumSelenium +1900%
~equal in Potassium ~143mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Spelt
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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% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +76.9%
Contains more Vitamin B2Vitamin B2 +223.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +153.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +39.2%
Contains more Vitamin B3Vitamin B3 +318.6%
Contains more Vitamin B6Vitamin B6 +42.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Spelt DV% diff.
Vitamin K 47.9µg 40%
Manganese 0.285mg 1.091mg 35%
Copper 0.057mg 0.215mg 18%
Phosphorus 29mg 150mg 17%
Iron 0.65mg 1.67mg 13%
Vitamin B3 0.614mg 2.57mg 12%
Vitamin C 9.7mg 0mg 11%
Zinc 0.25mg 1.25mg 9%
Starch 19.57g 8%
Selenium 0.2µg 4µg 7%
Magnesium 18mg 49mg 7%
Protein 1.89g 5.5g 7%
Carbs 7.88g 26.44g 6%
Folate 33µg 13µg 5%
Vitamin B2 0.097mg 0.03mg 5%
Calories 35kcal 127kcal 5%
Vitamin A 32µg 0µg 4%
Choline 16.9mg 3%
Fiber 3.2g 3.9g 3%
Calcium 44mg 10mg 3%
Vitamin B1 0.074mg 0.103mg 2%
Vitamin B6 0.056mg 0.08mg 2%
Polyunsaturated fat 0.145g 1%
Vitamin E 0.46mg 0.26mg 1%
Vitamin B5 0.074mg 1%
Fats 0.28g 0.85g 1%
Net carbs 4.68g 22.54g N/A
Potassium 146mg 143mg 0%
Sugar 3.63g N/A
Sodium 1mg 5mg 0%
Saturated fat 0.064g 0%
Monounsaturated fat 0.011g 0%
Tryptophan 0.02mg 0%
Threonine 0.082mg 0%
Isoleucine 0.069mg 0%
Leucine 0.116mg 0%
Lysine 0.091mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.069mg 0%
Valine 0.093mg 0%
Histidine 0.035mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Spelt
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6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more WaterWater +34%
Contains more OtherOther +12.3%
Contains more ProteinProtein +191%
Contains more FatsFats +203.6%
Contains more CarbsCarbs +235.5%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.