Spelt vs Adzuki bean - In-Depth Nutrition Comparison
Compare
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

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
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
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
:
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%
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
Contains
more
Protein
+93.8%
Contains
more
Fats
+2330%
Contains
more
Carbs
+183.4%
Contains
more
Other
+35.6%
Contains
more
Water
+501.5%
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
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
Contains
more
Monounsaturated Fat
+4844.4%
Contains
more
Polyunsaturated fat
+5890.5%
Contains
less
Saturated Fat
-91.1%
Saturated Fat:
0.406 g
Monounsaturated Fat:
0.445 g
Polyunsaturated fat:
1.258 g
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.
![]() |
![]() |
||
Rich in minerals |
![]() |
||
Lower in price |
![]() |
||
Rich in vitamins |
![]() |
||
Lower in Sugar |
![]() |
||
Lower in Saturated Fat |
![]() |
||
Lower in glycemic index |
![]() |
||
Lower in Sodium | Equal | ||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
![]() |
Opinion |
Net carbs | 59.49g | 17.47g |
![]() |
Protein | 14.57g | 7.52g |
![]() |
Fats | 2.43g | 0.1g |
![]() |
Carbs | 70.19g | 24.77g |
![]() |
Calories | 338kcal | 128kcal |
![]() |
Starch | 53.92g |
![]() |
|
Fructose | 0.24g |
![]() |
|
Sugar | 6.82g |
![]() |
|
Fiber | 10.7g | 7.3g |
![]() |
Calcium | 27mg | 28mg |
![]() |
Iron | 4.44mg | 2mg |
![]() |
Magnesium | 136mg | 52mg |
![]() |
Phosphorus | 401mg | 168mg |
![]() |
Potassium | 388mg | 532mg |
![]() |
Sodium | 8mg | 8mg | |
Zinc | 3.28mg | 1.77mg |
![]() |
Copper | 0.511mg | 0.298mg |
![]() |
Vitamin A | 10IU | 6IU |
![]() |
Vitamin E | 0.79mg |
![]() |
|
Vitamin B1 | 0.364mg | 0.115mg |
![]() |
Vitamin B2 | 0.113mg | 0.064mg |
![]() |
Vitamin B3 | 6.843mg | 0.717mg |
![]() |
Vitamin B5 | 1.068mg | 0.43mg |
![]() |
Vitamin B6 | 0.23mg | 0.096mg |
![]() |
Folate | 45µg | 121µg |
![]() |
Vitamin K | 3.6µg |
![]() |
|
Tryptophan | 0.132mg | 0.072mg |
![]() |
Threonine | 0.443mg | 0.255mg |
![]() |
Isoleucine | 0.552mg | 0.3mg |
![]() |
Leucine | 1.07mg | 0.632mg |
![]() |
Lysine | 0.409mg | 0.567mg |
![]() |
Methionine | 0.258mg | 0.079mg |
![]() |
Phenylalanine | 0.737mg | 0.398mg |
![]() |
Valine | 0.681mg | 0.387mg |
![]() |
Histidine | 0.36mg | 0.198mg |
![]() |
Saturated Fat | 0.406g | 0.036g |
![]() |
Monounsaturated Fat | 0.445g | 0.009g |
![]() |
Polyunsaturated fat | 1.258g | 0.021g |
![]() |
Omega-3 - ALA | 0.065g |
![]() |
Which food is preferable for your diet?


is better in case of low diet
![]() |
![]() |
|
Low Fats diet |
![]() |
|
Low Carbs diet |
![]() |
|
Low Calories diet |
![]() |
|
Low glycemic index diet |
![]() |
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%

16%

Minerals Daily Need Coverage Score
92%

49%

Comparison summary
Which food is richer in minerals?

Spelt is relatively richer in minerals
Which food is cheaper?

Spelt is cheaper (difference - $2)
Which food is richer in vitamins?

Spelt is relatively richer in vitamins
Which food is lower in Sugar?

Adzuki bean is lower in Sugar (difference - 6.82g)
Which food is lower in Saturated Fat?

Adzuki bean is lower in Saturated Fat (difference - 0.37g)
Which food is lower in glycemic index?

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)