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Spelt vs Bean - In-Depth Nutrition Comparison

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Important differences between Spelt and Bean

  • Spelt has more Manganese, and Vitamin B3, however Bean is richer in Folate, Copper, Potassium, Selenium, Vitamin B1, Fiber, Vitamin B6, and Magnesium.
  • Bean's daily need coverage for Folate is 120% more.
  • Spelt contains 6 times more Vitamin B3 than Bean. Spelt contains 6.843mg of Vitamin B3, while Bean contains 1.174mg.

The food varieties used in the comparison are Spelt, uncooked and Beans, pinto, mature seeds, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
Spelt
2
:
6
Bean
Bean
Contains less Sodium -33.3%
Contains more Zinc +43.9%
Contains more Calcium +318.5%
Contains more Iron +14.2%
Contains more Magnesium +29.4%
Contains more Potassium +259%
Contains more Copper +74.8%
Equal in Phosphorus - 411
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains less Sodium -33.3%
Contains more Zinc +43.9%
Contains more Calcium +318.5%
Contains more Iron +14.2%
Contains more Magnesium +29.4%
Contains more Potassium +259%
Contains more Copper +74.8%
Equal in Phosphorus - 411

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
Spelt
Spelt
4
:
7
Bean
Bean
Contains more Vitamin A +∞%
Contains more Vitamin E +276.2%
Contains more Vitamin B3 +482.9%
Contains more Vitamin B5 +36.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +95.9%
Contains more Vitamin B2 +87.6%
Contains more Vitamin B6 +106.1%
Contains more Folate +1066.7%
Contains more Vitamin K +55.6%
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin E +276.2%
Contains more Vitamin B3 +482.9%
Contains more Vitamin B5 +36.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +95.9%
Contains more Vitamin B2 +87.6%
Contains more Vitamin B6 +106.1%
Contains more Folate +1066.7%
Contains more Vitamin K +55.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
:
3
Bean
Bean
Contains more Fats +97.6%
Contains more Carbs +12.2%
Contains more Protein +47%
Contains more Other +93.9%
Equal in Water - 11.33
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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Fats +97.6%
Contains more Carbs +12.2%
Contains more Protein +47%
Contains more Other +93.9%
Equal in Water - 11.33

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +94.3%
Contains more Polyunsaturated fat +209.1%
Contains less Saturated Fat -42.1%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Bean
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +94.3%
Contains more Polyunsaturated fat +209.1%
Contains less Saturated Fat -42.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Bean
Bean
Contains more Starch +57.8%
Contains more Glucose +546.2%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +235.6%
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
Bean
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +57.8%
Contains more Glucose +546.2%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +235.6%

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

All nutrients comparison - raw data values

Nutrient Spelt Bean Opinion
Net carbs 59.49g 47.05g Spelt
Protein 14.57g 21.42g Bean
Fats 2.43g 1.23g Spelt
Carbs 70.19g 62.55g Spelt
Calories 338kcal 347kcal Bean
Starch 53.92g 34.17g Spelt
Fructose 0.24g 0g Spelt
Sugar 6.82g 2.11g Bean
Fiber 10.7g 15.5g Bean
Calcium 27mg 113mg Bean
Iron 4.44mg 5.07mg Bean
Magnesium 136mg 176mg Bean
Phosphorus 401mg 411mg Bean
Potassium 388mg 1393mg Bean
Sodium 8mg 12mg Spelt
Zinc 3.28mg 2.28mg Spelt
Copper 0.511mg 0.893mg Bean
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 0.21mg Spelt
Vitamin C 0mg 6.3mg Bean
Vitamin B1 0.364mg 0.713mg Bean
Vitamin B2 0.113mg 0.212mg Bean
Vitamin B3 6.843mg 1.174mg Spelt
Vitamin B5 1.068mg 0.785mg Spelt
Vitamin B6 0.23mg 0.474mg Bean
Folate 45µg 525µg Bean
Vitamin K 3.6µg 5.6µg Bean
Tryptophan 0.132mg 0.237mg Bean
Threonine 0.443mg 0.81mg Bean
Isoleucine 0.552mg 0.871mg Bean
Leucine 1.07mg 1.558mg Bean
Lysine 0.409mg 1.356mg Bean
Methionine 0.258mg 0.259mg Bean
Phenylalanine 0.737mg 1.095mg Bean
Valine 0.681mg 0.998mg Bean
Histidine 0.36mg 0.556mg Bean
Saturated Fat 0.406g 0.235g Bean
Monounsaturated Fat 0.445g 0.229g Spelt
Polyunsaturated fat 1.258g 0.407g 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 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
35%
Spelt
70%
Bean
Minerals Daily Need Coverage Score
92%
Spelt
126%
Bean

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 4mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.5)
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 4.71g)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.171g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. 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/175199/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.