Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Spelt
  5. Compare
  6. Spelt vs. Adzuki bean

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.
  • Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of adzuki bean is 29.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spelt
Spelt
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains more MagnesiumMagnesium +161.5%
Contains more IronIron +122%
Contains more CopperCopper +71.5%
Contains more ZincZinc +85.3%
Contains more PhosphorusPhosphorus +138.7%
Contains more ManganeseManganese +420.6%
Contains more SeleniumSelenium +875%
Contains more PotassiumPotassium +37.1%
~equal in Calcium ~28mg
~equal in Sodium ~8mg

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
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +216.5%
Contains more Vitamin B2Vitamin B2 +76.6%
Contains more Vitamin B3Vitamin B3 +854.4%
Contains more Vitamin B5Vitamin B5 +148.4%
Contains more Vitamin B6Vitamin B6 +139.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +168.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Adzuki bean DV% diff.
Manganese 2.983mg 0.573mg 105%
Vitamin B3 6.843mg 0.717mg 38%
Phosphorus 401mg 168mg 33%
Iron 4.44mg 2mg 31%
Copper 0.511mg 0.298mg 24%
Starch 53.92g 22%
Vitamin B1 0.364mg 0.115mg 21%
Magnesium 136mg 52mg 20%
Selenium 11.7µg 1.2µg 19%
Folate 45µg 121µg 19%
Carbs 70.19g 24.77g 15%
Fiber 10.7g 7.3g 14%
Zinc 3.28mg 1.77mg 14%
Protein 14.57g 7.52g 14%
Vitamin B5 1.068mg 0.43mg 13%
Calories 338kcal 128kcal 11%
Vitamin B6 0.23mg 0.096mg 10%
Polyunsaturated fat 1.258g 0.021g 8%
Vitamin E 0.79mg 5%
Vitamin B2 0.113mg 0.064mg 4%
Fats 2.43g 0.1g 4%
Potassium 388mg 532mg 4%
Vitamin K 3.6µg 3%
Saturated fat 0.406g 0.036g 2%
Monounsaturated fat 0.445g 0.009g 1%
Net carbs 59.49g 17.47g N/A
Calcium 27mg 28mg 0%
Sugar 6.82g N/A
Sodium 8mg 8mg 0%
Tryptophan 0.132mg 0.072mg 0%
Threonine 0.443mg 0.255mg 0%
Isoleucine 0.552mg 0.3mg 0%
Leucine 1.07mg 0.632mg 0%
Lysine 0.409mg 0.567mg 0%
Methionine 0.258mg 0.079mg 0%
Phenylalanine 0.737mg 0.398mg 0%
Valine 0.681mg 0.387mg 0%
Histidine 0.36mg 0.198mg 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
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 ProteinProtein +93.8%
Contains more FatsFats +2330%
Contains more CarbsCarbs +183.4%
Contains more OtherOther +35.6%
Contains more WaterWater +501.5%

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
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains more Mono. FatMonounsaturated fat +4844.4%
Contains more Poly. FatPolyunsaturated fat +5890.5%
Contains less Sat. FatSaturated fat -91.1%

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. 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.