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  6. Spelt vs. Bean

Spelt vs. Bean — In-Depth Nutrition Comparison

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How are Spelt and Bean different?

  • Spelt has more Iron, Phosphorus, Vitamin B3, Copper, Magnesium, Fiber, Vitamin B1, Zinc, Selenium, and Vitamin B6 than Bean.
  • Daily need coverage for Iron from Spelt is 52% higher.
  • Spelt contains 16 times more Vitamin B3 than Bean. While Spelt contains 6.843mg of Vitamin B3, Bean contains only 0.43mg.

Spelt, uncooked and Beans, baked, canned, no salt added are the varieties used in this article.

Infographic

Spelt vs Bean 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.
Spelt
Spelt
8
:
2
Bean
Bean
Contains more Iron +1431%
Contains more Magnesium +325%
Contains more Phosphorus +285.6%
Contains more Potassium +31.1%
Contains more Zinc +134.3%
Contains more Copper +148.1%
Contains more Selenium +160%
Contains more Calcium +85.2%
Contains less Sodium -87.5%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +1431%
Contains more Magnesium +325%
Contains more Phosphorus +285.6%
Contains more Potassium +31.1%
Contains more Zinc +134.3%
Contains more Copper +148.1%
Contains more Selenium +160%
Contains more Calcium +85.2%
Contains less Sodium -87.5%

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.
Spelt
Spelt
8
:
3
Bean
Bean
Contains more Vitamin E +426.7%
Contains more Vitamin B1 +142.7%
Contains more Vitamin B2 +88.3%
Contains more Vitamin B3 +1491.4%
Contains more Vitamin B6 +76.9%
Contains more Folate +87.5%
Contains more Vitamin K +350%
Contains more Vitamin A +960%
Contains more Vitamin C +∞%
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%
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% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin E +426.7%
Contains more Vitamin B1 +142.7%
Contains more Vitamin B2 +88.3%
Contains more Vitamin B3 +1491.4%
Contains more Vitamin B6 +76.9%
Contains more Folate +87.5%
Contains more Vitamin K +350%
Contains more Vitamin A +960%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Bean
Bean
Contains more Protein +203.5%
Contains more Fats +507.5%
Contains more Carbs +242.6%
Contains more Water +558.8%
Equal in Other - 1.71
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
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +203.5%
Contains more Fats +507.5%
Contains more Carbs +242.6%
Contains more Water +558.8%
Equal in Other - 1.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +1171.4%
Contains more Polyunsaturated fat +631.4%
Contains less Saturated Fat -74.6%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +1171.4%
Contains more Polyunsaturated fat +631.4%
Contains less Saturated Fat -74.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Bean Opinion
Net carbs 59.49g 14.99g Spelt
Protein 14.57g 4.8g Spelt
Fats 2.43g 0.4g Spelt
Carbs 70.19g 20.49g Spelt
Calories 338kcal 105kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g 7.78g Spelt
Fiber 10.7g 5.5g Spelt
Calcium 27mg 50mg Bean
Iron 4.44mg 0.29mg Spelt
Magnesium 136mg 32mg Spelt
Phosphorus 401mg 104mg Spelt
Potassium 388mg 296mg Spelt
Sodium 8mg 1mg Bean
Zinc 3.28mg 1.4mg Spelt
Copper 0.511mg 0.206mg Spelt
Manganese 2.983mg Spelt
Selenium 11.7µg 4.5µg Spelt
Vitamin A 10IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.79mg 0.15mg Spelt
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.364mg 0.15mg Spelt
Vitamin B2 0.113mg 0.06mg Spelt
Vitamin B3 6.843mg 0.43mg Spelt
Vitamin B5 1.068mg Spelt
Vitamin B6 0.23mg 0.13mg Spelt
Folate 45µg 24µg Spelt
Vitamin K 3.6µg 0.8µg Spelt
Tryptophan 0.132mg Spelt
Threonine 0.443mg Spelt
Isoleucine 0.552mg Spelt
Leucine 1.07mg Spelt
Lysine 0.409mg Spelt
Methionine 0.258mg Spelt
Phenylalanine 0.737mg Spelt
Valine 0.681mg Spelt
Histidine 0.36mg Spelt
Saturated Fat 0.406g 0.103g Bean
Monounsaturated Fat 0.445g 0.035g Spelt
Polyunsaturated fat 1.258g 0.172g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Bean
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
35%
Spelt
11%
Bean
Minerals Daily Need Coverage Score
119%
Spelt
25%
Bean

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.96g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.5)
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 contains less Sodium?
Bean
Bean contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.303g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 30)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.