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Refried beans vs Spelt - In-Depth Nutrition Comparison

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Summary of differences between Refried beans and Spelt

  • The amount of Manganese, Phosphorus, Copper, Vitamin B3, Iron, Fiber, Zinc, Magnesium, Vitamin B1, and Vitamin B5 in Spelt is higher than in Refried beans.
  • Spelt covers your daily need of Manganese 117% more than Refried beans.

These are the specific foods used in this comparison Refried beans, canned, traditional style (includes USDA commodity) and Spelt, uncooked.

Infographic

Refried 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Refried beans
Refried beans
1
:
7
Spelt
Spelt
Contains more Iron +208.3%
Contains more Magnesium +288.6%
Contains more Phosphorus +335.9%
Contains more Potassium +21.6%
Contains less Sodium -97.8%
Contains more Zinc +465.5%
Contains more Copper +296.1%
Equal in Calcium - 27
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains more Iron +208.3%
Contains more Magnesium +288.6%
Contains more Phosphorus +335.9%
Contains more Potassium +21.6%
Contains less Sodium -97.8%
Contains more Zinc +465.5%
Contains more Copper +296.1%
Equal in Calcium - 27

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
Refried beans
Refried beans
2
:
9
Spelt
Spelt
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +777.8%
Contains more Vitamin B1 +378.9%
Contains more Vitamin B2 +43%
Contains more Vitamin B3 +1764.6%
Contains more Vitamin B5 +465.1%
Contains more Vitamin B6 +123.3%
Contains more Folate +309.1%
Contains more Vitamin K +71.4%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +777.8%
Contains more Vitamin B1 +378.9%
Contains more Vitamin B2 +43%
Contains more Vitamin B3 +1764.6%
Contains more Vitamin B5 +465.1%
Contains more Vitamin B6 +123.3%
Contains more Folate +309.1%
Contains more Vitamin K +71.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Refried beans
Refried beans
1
:
4
Spelt
Spelt
Contains more Water +605.5%
Contains more Protein +192.6%
Contains more Fats +20.9%
Contains more Carbs +418%
Equal in Other - 1.79
Refried beans
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 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 +605.5%
Contains more Protein +192.6%
Contains more Fats +20.9%
Contains more Carbs +418%
Equal in Other - 1.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Refried beans
Refried beans
1
:
2
Spelt
Spelt
Contains more Monounsaturated Fat +35.1%
Contains less Saturated Fat -35.7%
Contains more Polyunsaturated fat +131.7%
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +35.1%
Contains less Saturated Fat -35.7%
Contains more Polyunsaturated fat +131.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Refried beans
Refried beans
0
:
5
Spelt
Spelt
Contains more Starch +625.7%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Equal in Sucrose - 0.59
Refried beans
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 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 Starch +625.7%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Equal in Sucrose - 0.59

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.
Refried beans Spelt
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Refried beans Spelt Opinion
Net carbs 9.85g 59.49g Spelt
Protein 4.98g 14.57g Spelt
Fats 2.01g 2.43g Spelt
Carbs 13.55g 70.19g Spelt
Calories 90kcal 338kcal Spelt
Starch 7.43g 53.92g Spelt
Fructose 0g 0.24g Spelt
Sugar 0.54g 6.82g Refried beans
Fiber 3.7g 10.7g Spelt
Calcium 29mg 27mg Refried beans
Iron 1.44mg 4.44mg Spelt
Magnesium 35mg 136mg Spelt
Phosphorus 92mg 401mg Spelt
Potassium 319mg 388mg Spelt
Sodium 370mg 8mg Spelt
Zinc 0.58mg 3.28mg Spelt
Copper 0.129mg 0.511mg Spelt
Vitamin A 0IU 10IU Spelt
Vitamin E 0.09mg 0.79mg Spelt
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 0.364mg Spelt
Vitamin B2 0.079mg 0.113mg Spelt
Vitamin B3 0.367mg 6.843mg Spelt
Vitamin B5 0.189mg 1.068mg Spelt
Vitamin B6 0.103mg 0.23mg Spelt
Folate 11µg 45µg Spelt
Vitamin K 2.1µg 3.6µg Spelt
Tryptophan 0.065mg 0.132mg Spelt
Threonine 0.231mg 0.443mg Spelt
Isoleucine 0.242mg 0.552mg Spelt
Leucine 0.438mg 1.07mg Spelt
Lysine 0.377mg 0.409mg Spelt
Methionine 0.083mg 0.258mg Spelt
Phenylalanine 0.297mg 0.737mg Spelt
Valine 0.287mg 0.681mg Spelt
Histidine 153mg 0.36mg Refried beans
Trans Fat 0.016g Spelt
Saturated Fat 0.631g 0.406g Spelt
Monounsaturated Fat 0.601g 0.445g Refried beans
Polyunsaturated fat 0.543g 1.258g Spelt
Omega-6 - Eicosadienoic acid 0.008g 0g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g 0.065g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans 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
10%
Refried beans
35%
Spelt
Minerals Daily Need Coverage Score
33%
Refried beans
92%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 362mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.225g)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 6.28g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.