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Spelt vs Adzuki bean - In-Depth Nutrition Comparison

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Important differences between Spelt and Adzuki bean

  • Spelt has more Manganese, Vitamin B3, Phosphorus, Iron, Copper, Vitamin B1, Magnesium, Selenium, and Zinc, however Adzuki bean is richer in Folate.
  • Spelt's daily need coverage for Manganese is 105% more.
  • Spelt contains 10 times more Selenium than Adzuki bean. Spelt contains 11.7µg of Selenium, while Adzuki bean contains 1.2µg.

The food varieties used in the comparison are Spelt, uncooked and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Spelt vs Adzuki 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
5
:
2
Adzuki bean
Adzuki bean
Contains more Iron +122%
Contains more Magnesium +161.5%
Contains more Phosphorus +138.7%
Contains more Zinc +85.3%
Contains more Copper +71.5%
Contains more Potassium +37.1%
Equal in Calcium - 28
Equal in Sodium - 8
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Contains more Iron +122%
Contains more Magnesium +161.5%
Contains more Phosphorus +138.7%
Contains more Zinc +85.3%
Contains more Copper +71.5%
Contains more Potassium +37.1%
Equal in Calcium - 28
Equal in Sodium - 8

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
8
:
2
Adzuki bean
Adzuki bean
Contains more Vitamin A +66.7%
Contains more Vitamin B1 +216.5%
Contains more Vitamin B2 +76.6%
Contains more Vitamin B3 +854.4%
Contains more Vitamin B5 +148.4%
Contains more Vitamin B6 +139.6%
Contains more Folate +168.9%
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%
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Contains more Vitamin A +66.7%
Contains more Vitamin B1 +216.5%
Contains more Vitamin B2 +76.6%
Contains more Vitamin B3 +854.4%
Contains more Vitamin B5 +148.4%
Contains more Vitamin B6 +139.6%
Contains more Folate +168.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Adzuki bean
Adzuki bean
Contains more Protein +93.8%
Contains more Fats +2330%
Contains more Carbs +183.4%
Contains more Other +35.6%
Contains more Water +501.5%
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
Adzuki bean
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more Protein +93.8%
Contains more Fats +2330%
Contains more Carbs +183.4%
Contains more Other +35.6%
Contains more Water +501.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Adzuki bean
Adzuki bean
Contains more Monounsaturated Fat +4844.4%
Contains more Polyunsaturated fat +5890.5%
Contains less Saturated Fat -91.1%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Contains more Monounsaturated Fat +4844.4%
Contains more Polyunsaturated fat +5890.5%
Contains less Saturated Fat -91.1%

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 Adzuki bean
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spelt Adzuki bean Opinion
Net carbs 59.49g 17.47g Spelt
Protein 14.57g 7.52g Spelt
Fats 2.43g 0.1g Spelt
Carbs 70.19g 24.77g Spelt
Calories 338kcal 128kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Adzuki bean
Fiber 10.7g 7.3g Spelt
Calcium 27mg 28mg Adzuki bean
Iron 4.44mg 2mg Spelt
Magnesium 136mg 52mg Spelt
Phosphorus 401mg 168mg Spelt
Potassium 388mg 532mg Adzuki bean
Sodium 8mg 8mg
Zinc 3.28mg 1.77mg Spelt
Copper 0.511mg 0.298mg Spelt
Vitamin A 10IU 6IU Spelt
Vitamin E 0.79mg Spelt
Vitamin B1 0.364mg 0.115mg Spelt
Vitamin B2 0.113mg 0.064mg Spelt
Vitamin B3 6.843mg 0.717mg Spelt
Vitamin B5 1.068mg 0.43mg Spelt
Vitamin B6 0.23mg 0.096mg Spelt
Folate 45µg 121µg Adzuki bean
Vitamin K 3.6µg Spelt
Tryptophan 0.132mg 0.072mg Spelt
Threonine 0.443mg 0.255mg Spelt
Isoleucine 0.552mg 0.3mg Spelt
Leucine 1.07mg 0.632mg Spelt
Lysine 0.409mg 0.567mg Adzuki bean
Methionine 0.258mg 0.079mg Spelt
Phenylalanine 0.737mg 0.398mg Spelt
Valine 0.681mg 0.387mg Spelt
Histidine 0.36mg 0.198mg Spelt
Saturated Fat 0.406g 0.036g Adzuki bean
Monounsaturated Fat 0.445g 0.009g Spelt
Polyunsaturated fat 1.258g 0.021g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Adzuki 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
16%
Adzuki bean
Minerals Daily Need Coverage Score
92%
Spelt
49%
Adzuki bean

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 6.82g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.37g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 34)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (8 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.