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  6. Green beans vs. Spelt

Green beans vs. Spelt — In-Depth Nutrition Comparison

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Summary of differences between green beans and spelt

  • Green beans have more vitamin K, while spelt has more manganese, phosphorus, copper, iron, vitamin B3, fiber, magnesium, zinc, and vitamin B1.
  • Spelt covers your daily need for manganese, 117% more than green beans.
  • Green beans contain 13 times more vitamin K than spelt. While green beans contain 47.9µg of vitamin K, spelt contains only 3.6µg.
  • Green beans have a lower glycemic index. The glycemic index of green beans is 20, while the glycemic index of spelt is 63.

These are the specific foods used in this comparison Beans, snap, green, cooked, boiled, drained, without salt and Spelt, uncooked.

Infographic

Green 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.
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
Spelt
8
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 +63%
Contains less SodiumSodium -87.5%
Contains more MagnesiumMagnesium +655.6%
Contains more PotassiumPotassium +165.8%
Contains more IronIron +583.1%
Contains more CopperCopper +796.5%
Contains more ZincZinc +1212%
Contains more PhosphorusPhosphorus +1282.8%
Contains more ManganeseManganese +946.7%
Contains more SeleniumSelenium +5750%

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
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 Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +1230.6%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +71.7%
Contains more Vitamin B1Vitamin B1 +391.9%
Contains more Vitamin B2Vitamin B2 +16.5%
Contains more Vitamin B3Vitamin B3 +1014.5%
Contains more Vitamin B5Vitamin B5 +1343.2%
Contains more Vitamin B6Vitamin B6 +310.7%
Contains more FolateFolate +36.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Spelt DV% diff.
Manganese 0.285mg 2.983mg 117%
Phosphorus 29mg 401mg 53%
Copper 0.057mg 0.511mg 50%
Iron 0.65mg 4.44mg 47%
Vitamin B3 0.614mg 6.843mg 39%
Vitamin K 47.9µg 3.6µg 37%
Fiber 3.2g 10.7g 30%
Magnesium 18mg 136mg 28%
Zinc 0.25mg 3.28mg 28%
Protein 1.89g 14.57g 25%
Vitamin B1 0.074mg 0.364mg 24%
Starch 53.92g 22%
Carbs 7.88g 70.19g 21%
Selenium 0.2µg 11.7µg 21%
Vitamin B5 0.074mg 1.068mg 20%
Calories 35kcal 338kcal 15%
Vitamin B6 0.056mg 0.23mg 13%
Vitamin C 9.7mg 0mg 11%
Polyunsaturated fat 0.145g 1.258g 7%
Potassium 146mg 388mg 7%
Vitamin A 32µg 0µg 4%
Fats 0.28g 2.43g 3%
Folate 33µg 45µg 3%
Choline 16.9mg 3%
Saturated fat 0.064g 0.406g 2%
Vitamin E 0.46mg 0.79mg 2%
Calcium 44mg 27mg 2%
Vitamin B2 0.097mg 0.113mg 1%
Monounsaturated fat 0.011g 0.445g 1%
Net carbs 4.68g 59.49g N/A
Sugar 3.63g 6.82g N/A
Sodium 1mg 8mg 0%
Tryptophan 0.02mg 0.132mg 0%
Threonine 0.082mg 0.443mg 0%
Isoleucine 0.069mg 0.552mg 0%
Leucine 0.116mg 1.07mg 0%
Lysine 0.091mg 0.409mg 0%
Methionine 0.023mg 0.258mg 0%
Phenylalanine 0.069mg 0.737mg 0%
Valine 0.093mg 0.681mg 0%
Histidine 0.035mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

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
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 +709.6%
Contains more ProteinProtein +670.9%
Contains more FatsFats +767.9%
Contains more CarbsCarbs +790.7%
Contains more OtherOther +145.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Spelt
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 -84.2%
Contains more Mono. FatMonounsaturated fat +3945.5%
Contains more Poly. FatPolyunsaturated fat +767.6%

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/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.