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  6. Mung bean vs. Spelt

Mung bean vs. Spelt — In-Depth Nutrition Comparison

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Significant differences between Mung bean and Spelt

  • Mung bean is richer in Folate, Copper, Iron, Potassium, Fiber, Vitamin B1, Vitamin B5, and Magnesium, while Spelt is higher in Manganese, and Vitamin B3.
  • Mung bean covers your daily Folate needs 145% more than Spelt.
  • Mung bean has 3 times more Potassium than Spelt. Mung bean has 1246mg of Potassium, while Spelt has 388mg.

Specific food types used in this comparison are Mung beans, mature seeds, raw and Spelt, uncooked.

Infographic

Mung bean 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.
Mung bean
Mung bean
5
:
5
Spelt
Spelt
Contains more Calcium +388.9%
Contains more Iron +51.8%
Contains more Magnesium +39%
Contains more Potassium +221.1%
Contains more Copper +84.1%
Contains less Sodium -46.7%
Contains more Zinc +22.4%
Contains more Manganese +188.2%
Contains more Selenium +42.7%
Equal in Phosphorus - 401
Mung bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +388.9%
Contains more Iron +51.8%
Contains more Magnesium +39%
Contains more Potassium +221.1%
Contains more Copper +84.1%
Contains less Sodium -46.7%
Contains more Zinc +22.4%
Contains more Manganese +188.2%
Contains more Selenium +42.7%
Equal in Phosphorus - 401

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.
Mung bean
Mung bean
9
:
2
Spelt
Spelt
Contains more Vitamin A +1040%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70.6%
Contains more Vitamin B2 +106.2%
Contains more Vitamin B5 +78.8%
Contains more Vitamin B6 +66.1%
Contains more Folate +1288.9%
Contains more Vitamin K +150%
Contains more Vitamin E +54.9%
Contains more Vitamin B3 +204%
Mung bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
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 +1040%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70.6%
Contains more Vitamin B2 +106.2%
Contains more Vitamin B5 +78.8%
Contains more Vitamin B6 +66.1%
Contains more Folate +1288.9%
Contains more Vitamin K +150%
Contains more Vitamin E +54.9%
Contains more Vitamin B3 +204%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mung bean
Mung bean
2
:
3
Spelt
Spelt
Contains more Protein +63.8%
Contains more Other +85.5%
Contains more Fats +111.3%
Contains more Carbs +12.1%
Contains more Water +21.8%
Mung bean
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 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 Protein +63.8%
Contains more Other +85.5%
Contains more Fats +111.3%
Contains more Carbs +12.1%
Contains more Water +21.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mung bean
Mung bean
1
:
2
Spelt
Spelt
Contains less Saturated Fat -14.3%
Contains more Monounsaturated Fat +176.4%
Contains more Polyunsaturated fat +227.6%
Mung bean
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -14.3%
Contains more Monounsaturated Fat +176.4%
Contains more Polyunsaturated fat +227.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mung bean Spelt Opinion
Net carbs 46.32g 59.49g Spelt
Protein 23.86g 14.57g Mung bean
Fats 1.15g 2.43g Spelt
Carbs 62.62g 70.19g Spelt
Calories 347kcal 338kcal Mung bean
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.6g 6.82g Mung bean
Fiber 16.3g 10.7g Mung bean
Calcium 132mg 27mg Mung bean
Iron 6.74mg 4.44mg Mung bean
Magnesium 189mg 136mg Mung bean
Phosphorus 367mg 401mg Spelt
Potassium 1246mg 388mg Mung bean
Sodium 15mg 8mg Spelt
Zinc 2.68mg 3.28mg Spelt
Copper 0.941mg 0.511mg Mung bean
Manganese 1.035mg 2.983mg Spelt
Selenium 8.2µg 11.7µg Spelt
Vitamin A 114IU 10IU Mung bean
Vitamin A RAE 6µg 0µg Mung bean
Vitamin E 0.51mg 0.79mg Spelt
Vitamin C 4.8mg 0mg Mung bean
Vitamin B1 0.621mg 0.364mg Mung bean
Vitamin B2 0.233mg 0.113mg Mung bean
Vitamin B3 2.251mg 6.843mg Spelt
Vitamin B5 1.91mg 1.068mg Mung bean
Vitamin B6 0.382mg 0.23mg Mung bean
Folate 625µg 45µg Mung bean
Vitamin K 9µg 3.6µg Mung bean
Tryptophan 0.26mg 0.132mg Mung bean
Threonine 0.782mg 0.443mg Mung bean
Isoleucine 1.008mg 0.552mg Mung bean
Leucine 1.847mg 1.07mg Mung bean
Lysine 1.664mg 0.409mg Mung bean
Methionine 0.286mg 0.258mg Mung bean
Phenylalanine 1.443mg 0.737mg Mung bean
Valine 1.237mg 0.681mg Mung bean
Histidine 0.695mg 0.36mg Mung bean
Saturated Fat 0.348g 0.406g Mung bean
Monounsaturated Fat 0.161g 0.445g Spelt
Polyunsaturated fat 0.384g 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
Mung 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 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
82%
Mung bean
35%
Spelt
Minerals Daily Need Coverage Score
126%
Mung bean
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 7mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.5)
Which food is lower in Sugar?
Mung bean
Mung bean is lower in Sugar (difference - 0.22g)
Which food is lower in Saturated Fat?
Mung bean
Mung bean is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.