Spelt vs. Bean raw — In-Depth Nutrition Comparison
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Important differences between spelt and bean raw
- Spelt has more manganese and vitamin B3; however, bean raw is richer in folate, copper, potassium, selenium, vitamin B1, fiber, vitamin B6, and magnesium.
- Bean raw's daily need coverage for folate is 120% more.
- Spelt contains 6 times more vitamin B3 than bean raw. Spelt contains 6.843mg of vitamin B3, while bean raw contains 1.174mg.
- Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of bean raw is 33.
The food varieties used in the comparison are Spelt, uncooked and Beans, pinto, mature seeds, raw.
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.
| Contains more ZincZinc | +43.9% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +159.8% |
| Contains more MagnesiumMagnesium | +29.4% |
| Contains more CalciumCalcium | +318.5% |
| Contains more PotassiumPotassium | +259% |
| Contains more IronIron | +14.2% |
| Contains more CopperCopper | +74.8% |
| Contains more SeleniumSelenium | +138.5% |
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.
| Contains more Vitamin EVitamin E | +276.2% |
| Contains more Vitamin B3Vitamin B3 | +482.9% |
| Contains more Vitamin B5Vitamin B5 | +36.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +95.9% |
| Contains more Vitamin B2Vitamin B2 | +87.6% |
| Contains more Vitamin B6Vitamin B6 | +106.1% |
| Contains more Vitamin KVitamin K | +55.6% |
| Contains more FolateFolate | +1066.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 45µg | 525µg | 120% |
| Manganese | 2.983mg | 1.148mg | 80% |
| Copper | 0.511mg | 0.893mg | 42% |
| Vitamin B3 | 6.843mg | 1.174mg | 35% |
| Potassium | 388mg | 1393mg | 30% |
| Vitamin B1 | 0.364mg | 0.713mg | 29% |
| Selenium | 11.7µg | 27.9µg | 29% |
| Vitamin B6 | 0.23mg | 0.474mg | 19% |
| Fiber | 10.7g | 15.5g | 19% |
| Protein | 14.57g | 21.42g | 14% |
| Choline | 66.2mg | 12% | |
| Magnesium | 136mg | 176mg | 10% |
| Zinc | 3.28mg | 2.28mg | 9% |
| Calcium | 27mg | 113mg | 9% |
| Starch | 53.92g | 34.17g | 8% |
| Iron | 4.44mg | 5.07mg | 8% |
| Vitamin B2 | 0.113mg | 0.212mg | 8% |
| Vitamin C | 0mg | 6.3mg | 7% |
| Polyunsaturated fat | 1.258g | 0.407g | 6% |
| Vitamin B5 | 1.068mg | 0.785mg | 6% |
| Vitamin E | 0.79mg | 0.21mg | 4% |
| Carbs | 70.19g | 62.55g | 3% |
| Fats | 2.43g | 1.23g | 2% |
| Vitamin K | 3.6µg | 5.6µg | 2% |
| Monounsaturated fat | 0.445g | 0.229g | 1% |
| Phosphorus | 401mg | 411mg | 1% |
| Saturated fat | 0.406g | 0.235g | 1% |
| Calories | 338kcal | 347kcal | 0% |
| Net carbs | 59.49g | 47.05g | N/A |
| Sugar | 6.82g | 2.11g | N/A |
| Sodium | 8mg | 12mg | 0% |
| Tryptophan | 0.132mg | 0.237mg | 0% |
| Threonine | 0.443mg | 0.81mg | 0% |
| Isoleucine | 0.552mg | 0.871mg | 0% |
| Leucine | 1.07mg | 1.558mg | 0% |
| Lysine | 0.409mg | 1.356mg | 0% |
| Methionine | 0.258mg | 0.259mg | 0% |
| Phenylalanine | 0.737mg | 1.095mg | 0% |
| Valine | 0.681mg | 0.998mg | 0% |
| Histidine | 0.36mg | 0.556mg | 0% |
| Fructose | 0.24g | 0g | 0% |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +97.6% |
| Contains more CarbsCarbs | +12.2% |
| Contains more ProteinProtein | +47% |
| Contains more OtherOther | +93.9% |
~equal in
Water
~11.33g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +94.3% |
| Contains more Poly. FatPolyunsaturated fat | +209.1% |
| Contains less Sat. FatSaturated fat | -42.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +57.8% |
| Contains more GlucoseGlucose | +546.2% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +235.6% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g