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  6. Spelt vs. Beans

Spelt vs. Beans — In-Depth Nutrition Comparison

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How are spelt and beans different?

  • Spelt has more iron, phosphorus, vitamin B3, copper, magnesium, fiber, vitamin B1, zinc, selenium, and vitamin B6 than beans.
  • Daily need coverage for iron for spelt is 52% higher.
  • Spelt contains 16 times more vitamin B3 than beans. While spelt contains 6.843mg of vitamin B3, beans contain only 0.43mg.
  • Beans have a lower glycemic index (33) than spelt (63).

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

Infographic

Spelt vs Beans infographic
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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
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%
Beans
Beans
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +325%
Contains more PotassiumPotassium +31.1%
Contains more IronIron +1431%
Contains more CopperCopper +148.1%
Contains more ZincZinc +134.3%
Contains more PhosphorusPhosphorus +285.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +160%
Contains more CalciumCalcium +85.2%
Contains less SodiumSodium -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
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%
Beans
Beans
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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Contains more Vitamin EVitamin E +426.7%
Contains more Vitamin B1Vitamin B1 +142.7%
Contains more Vitamin B2Vitamin B2 +88.3%
Contains more Vitamin B3Vitamin B3 +1491.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +76.9%
Contains more Vitamin KVitamin K +350%
Contains more FolateFolate +87.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Beans DV% diff.
Manganese 2.983mg 130%
Iron 4.44mg 0.29mg 52%
Phosphorus 401mg 104mg 42%
Vitamin B3 6.843mg 0.43mg 40%
Copper 0.511mg 0.206mg 34%
Magnesium 136mg 32mg 25%
Starch 53.92g 22%
Fiber 10.7g 5.5g 21%
Vitamin B5 1.068mg 21%
Protein 14.57g 4.8g 20%
Vitamin B1 0.364mg 0.15mg 18%
Carbs 70.19g 20.49g 17%
Zinc 3.28mg 1.4mg 17%
Selenium 11.7µg 4.5µg 13%
Calories 338kcal 105kcal 12%
Vitamin B6 0.23mg 0.13mg 8%
Polyunsaturated fat 1.258g 0.172g 7%
Choline 30.8mg 6%
Folate 45µg 24µg 5%
Vitamin E 0.79mg 0.15mg 4%
Vitamin B2 0.113mg 0.06mg 4%
Fats 2.43g 0.4g 3%
Vitamin C 0mg 3.1mg 3%
Potassium 388mg 296mg 3%
Calcium 27mg 50mg 2%
Vitamin K 3.6µg 0.8µg 2%
Vitamin A 0µg 5µg 1%
Saturated fat 0.406g 0.103g 1%
Monounsaturated fat 0.445g 0.035g 1%
Protein per 100 calories 4.3g 4.6g N/A
Calories per 10 g protein 232kcal 219kcal N/A
Weight per 100 calories 30g 95g N/A
Unsaturated / Saturated Fat ratio 4.2 2 N/A
Net carbs 59.49g 14.99g N/A
Sugar 6.82g 7.78g N/A
Sodium 8mg 1mg 0%
Tryptophan 0.132mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0%
Methionine 0.258mg 0%
Phenylalanine 0.737mg 0%
Valine 0.681mg 0%
Histidine 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
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
Beans
Beans
1
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 ProteinProtein +203.5%
Contains more FatsFats +507.5%
Contains more CarbsCarbs +242.6%
Contains more WaterWater +558.8%
~equal in Other ~1.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +1171.4%
Contains more Poly. FatPolyunsaturated fat +631.4%
Contains less Sat. FatSaturated fat -74.6%

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