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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 beans and spelt

  • Mung beans are richer in folate, copper, iron, potassium, fiber, vitamin B1, vitamin B5, and magnesium, while spelt is higher in manganese and vitamin B3.
  • Mung beans cover your daily folate needs 145% more than spelt.
  • Mung beans have 3 times more potassium than spelt. Mung beans have 1246mg of potassium, while spelt has 388mg.
  • Spelt has a higher glycemic index (63) than mung beans (31).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Spelt
Spelt
4
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 MagnesiumMagnesium +39%
Contains more CalciumCalcium +388.9%
Contains more PotassiumPotassium +221.1%
Contains more IronIron +51.8%
Contains more CopperCopper +84.1%
Contains more ZincZinc +22.4%
Contains less SodiumSodium -46.7%
Contains more ManganeseManganese +188.2%
Contains more SeleniumSelenium +42.7%
~equal in Phosphorus ~401mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 2% 10% 155% 54% 42% 115% 88% 0% 23% 469%
Spelt
Spelt
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +70.6%
Contains more Vitamin B2Vitamin B2 +106.2%
Contains more Vitamin B5Vitamin B5 +78.8%
Contains more Vitamin B6Vitamin B6 +66.1%
Contains more Vitamin KVitamin K +150%
Contains more FolateFolate +1288.9%
Contains more Vitamin EVitamin E +54.9%
Contains more Vitamin B3Vitamin B3 +204%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean Spelt DV% diff.
Folate 625µg 45µg 145%
Manganese 1.035mg 2.983mg 85%
Copper 0.941mg 0.511mg 48%
Iron 6.74mg 4.44mg 29%
Vitamin B3 2.251mg 6.843mg 29%
Potassium 1246mg 388mg 25%
Fiber 16.3g 10.7g 22%
Starch 53.92g 22%
Vitamin B1 0.621mg 0.364mg 21%
Protein 23.86g 14.57g 19%
Choline 97.9mg 18%
Vitamin B5 1.91mg 1.068mg 17%
Magnesium 189mg 136mg 13%
Vitamin B6 0.382mg 0.23mg 12%
Calcium 132mg 27mg 11%
Vitamin B2 0.233mg 0.113mg 9%
Selenium 8.2µg 11.7µg 6%
Polyunsaturated fat 0.384g 1.258g 6%
Vitamin C 4.8mg 0mg 5%
Zinc 2.68mg 3.28mg 5%
Phosphorus 367mg 401mg 5%
Vitamin K 9µg 3.6µg 5%
Carbs 62.62g 70.19g 3%
Fats 1.15g 2.43g 2%
Vitamin E 0.51mg 0.79mg 2%
Vitamin A 6µg 0µg 1%
Monounsaturated fat 0.161g 0.445g 1%
Calories 347kcal 338kcal 0%
Protein per 100 calories 6.9g 4.3g N/A
Calories per 10 g protein 145kcal 232kcal N/A
Weight per 100 calories 29g 30g N/A
Unsaturated / Saturated Fat ratio 1.6 4.2 N/A
Net carbs 46.32g 59.49g N/A
Sugar 6.6g 6.82g N/A
Sodium 15mg 8mg 0%
Saturated fat 0.348g 0.406g 0%
Tryptophan 0.26mg 0.132mg 0%
Threonine 0.782mg 0.443mg 0%
Isoleucine 1.008mg 0.552mg 0%
Leucine 1.847mg 1.07mg 0%
Lysine 1.664mg 0.409mg 0%
Methionine 0.286mg 0.258mg 0%
Phenylalanine 1.443mg 0.737mg 0%
Valine 1.237mg 0.681mg 0%
Histidine 0.695mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Spelt
3
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 ProteinProtein +63.8%
Contains more OtherOther +85.5%
Contains more FatsFats +111.3%
Contains more CarbsCarbs +12.1%
Contains more WaterWater +21.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 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 -14.3%
Contains more Mono. FatMonounsaturated fat +176.4%
Contains more Poly. FatPolyunsaturated fat +227.6%

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. 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.