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Green bean vs Spelt - In-Depth Nutrition Comparison

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Important differences between Green bean and Spelt

  • Green bean has more Vitamin K, however Spelt is richer in Manganese, Phosphorus, Copper, Iron, Vitamin B3, Fiber, Zinc, Magnesium, and Vitamin B1.
  • Spelt's daily need coverage for Manganese is 120% more.
  • Green bean contains 12 times more Vitamin K than Spelt. Green bean contains 43µg of Vitamin K, while Spelt contains 3.6µg.

The food varieties used in the comparison are Beans, snap, green, raw and Spelt, uncooked.

Infographic

Green bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Green bean
Green bean
2
:
6
Spelt
Spelt
Contains more Calcium +37%
Contains less Sodium -25%
Contains more Iron +331.1%
Contains more Magnesium +444%
Contains more Phosphorus +955.3%
Contains more Potassium +83.9%
Contains more Zinc +1266.7%
Contains more Copper +640.6%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 18% 17% 19% 1% 7% 24%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains more Calcium +37%
Contains less Sodium -25%
Contains more Iron +331.1%
Contains more Magnesium +444%
Contains more Phosphorus +955.3%
Contains more Potassium +83.9%
Contains more Zinc +1266.7%
Contains more Copper +640.6%

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
Green bean
Green bean
4
:
7
Spelt
Spelt
Contains more Vitamin A +6800%
Contains more Vitamin C +∞%
Contains more Vitamin K +1094.4%
Contains more Vitamin E +92.7%
Contains more Vitamin B1 +343.9%
Contains more Vitamin B3 +832.3%
Contains more Vitamin B5 +374.7%
Contains more Vitamin B6 +63.1%
Contains more Folate +36.4%
Equal in Vitamin B2 - 0.113
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
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 A +6800%
Contains more Vitamin C +∞%
Contains more Vitamin K +1094.4%
Contains more Vitamin E +92.7%
Contains more Vitamin B1 +343.9%
Contains more Vitamin B3 +832.3%
Contains more Vitamin B5 +374.7%
Contains more Vitamin B6 +63.1%
Contains more Folate +36.4%
Equal in Vitamin B2 - 0.113

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean
Green bean
1
:
4
Spelt
Spelt
Contains more Water +719.6%
Contains more Protein +696.2%
Contains more Fats +1004.5%
Contains more Carbs +907%
Contains more Other +171.2%
Green bean
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +719.6%
Contains more Protein +696.2%
Contains more Fats +1004.5%
Contains more Carbs +907%
Contains more Other +171.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean
Green bean
1
:
2
Spelt
Spelt
Contains less Saturated Fat -87.7%
Contains more Monounsaturated Fat +4350%
Contains more Polyunsaturated fat +1013.3%
Green bean
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -87.7%
Contains more Monounsaturated Fat +4350%
Contains more Polyunsaturated fat +1013.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Green bean
Green bean
2
:
3
Spelt
Spelt
Contains more Glucose +79.8%
Contains more Fructose +479.2%
Contains more Starch +6027.3%
Contains more Sucrose +63.9%
Contains more Maltose +∞%
Green bean
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 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 Glucose +79.8%
Contains more Fructose +479.2%
Contains more Starch +6027.3%
Contains more Sucrose +63.9%
Contains more Maltose +∞%

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.
Green bean Spelt
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Green bean Spelt Opinion
Net carbs 4.27g 59.49g Spelt
Protein 1.83g 14.57g Spelt
Fats 0.22g 2.43g Spelt
Carbs 6.97g 70.19g Spelt
Calories 31kcal 338kcal Spelt
Starch 0.88g 53.92g Spelt
Fructose 1.39g 0.24g Green bean
Sugar 3.26g 6.82g Green bean
Fiber 2.7g 10.7g Spelt
Calcium 37mg 27mg Green bean
Iron 1.03mg 4.44mg Spelt
Magnesium 25mg 136mg Spelt
Phosphorus 38mg 401mg Spelt
Potassium 211mg 388mg Spelt
Sodium 6mg 8mg Green bean
Zinc 0.24mg 3.28mg Spelt
Copper 0.069mg 0.511mg Spelt
Vitamin A 690IU 10IU Green bean
Vitamin A RAE 35µg 0µg Green bean
Vitamin E 0.41mg 0.79mg Spelt
Vitamin C 12.2mg 0mg Green bean
Vitamin B1 0.082mg 0.364mg Spelt
Vitamin B2 0.104mg 0.113mg Spelt
Vitamin B3 0.734mg 6.843mg Spelt
Vitamin B5 0.225mg 1.068mg Spelt
Vitamin B6 0.141mg 0.23mg Spelt
Folate 33µg 45µg Spelt
Vitamin K 43µg 3.6µg Green bean
Tryptophan 0.019mg 0.132mg Spelt
Threonine 0.079mg 0.443mg Spelt
Isoleucine 0.066mg 0.552mg Spelt
Leucine 0.112mg 1.07mg Spelt
Lysine 0.088mg 0.409mg Spelt
Methionine 0.022mg 0.258mg Spelt
Phenylalanine 0.067mg 0.737mg Spelt
Valine 0.09mg 0.681mg Spelt
Histidine 0.034mg 0.36mg Spelt
Saturated Fat 0.05g 0.406g Green bean
Monounsaturated Fat 0.01g 0.445g Spelt
Polyunsaturated fat 0.113g 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
Green 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
27%
Green bean
35%
Spelt
Minerals Daily Need Coverage Score
17%
Green bean
92%
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 - $1.8)
Which food is lower in Sugar?
Green bean
Green bean is lower in Sugar (difference - 3.56g)
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.356g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 43)
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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.