Spelt vs. Adzuki bean — In-Depth Nutrition Comparison
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Differences between spelt and adzuki bean
- Spelt is higher in manganese, vitamin B3, and selenium; however, adzuki bean is richer in folate, copper, potassium, zinc, vitamin B6, vitamin B2, and vitamin B5.
- Adzuki bean's daily need coverage for folate is 144% higher.
- Spelt has 4 times more selenium than adzuki bean. While spelt has 11.7µg of selenium, adzuki bean has only 3.1µg.
- Adzuki bean has a lower glycemic index (29) than spelt (63).
The food types used in this comparison are Spelt, uncooked and Beans, adzuki, 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 ManganeseManganese | +72.4% |
| Contains more SeleniumSelenium | +277.4% |
| Contains more CalciumCalcium | +144.4% |
| Contains more PotassiumPotassium | +223.2% |
| Contains more IronIron | +12.2% |
| Contains more CopperCopper | +114.1% |
| Contains more ZincZinc | +53.7% |
| Contains less SodiumSodium | -37.5% |
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 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +160.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin B2Vitamin B2 | +94.7% |
| Contains more Vitamin B5Vitamin B5 | +37.7% |
| Contains more Vitamin B6Vitamin B6 | +52.6% |
| Contains more FolateFolate | +1282.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
Protein:
19.87 g
Fats:
0.53 g
Carbs:
62.9 g
Water:
13.44 g
Other:
3.26 g
| Contains more FatsFats | +358.5% |
| Contains more CarbsCarbs | +11.6% |
| Contains more ProteinProtein | +36.4% |
| Contains more WaterWater | +22% |
| Contains more OtherOther | +82.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
Saturated fat:
Sat. Fat
0.191 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.113 g
| Contains more Mono. FatMonounsaturated fat | +790% |
| Contains more Poly. FatPolyunsaturated fat | +1013.3% |
| Contains less Sat. FatSaturated fat | -53% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 45µg | 622µg | 144% |
| Copper | 0.511mg | 1.094mg | 65% |
| Manganese | 2.983mg | 1.73mg | 54% |
| Vitamin B3 | 6.843mg | 2.63mg | 26% |
| Potassium | 388mg | 1254mg | 25% |
| Starch | 53.92g | 22% | |
| Zinc | 3.28mg | 5.04mg | 16% |
| Selenium | 11.7µg | 3.1µg | 16% |
| Protein | 14.57g | 19.87g | 11% |
| Vitamin B6 | 0.23mg | 0.351mg | 9% |
| Polyunsaturated fat | 1.258g | 0.113g | 8% |
| Fiber | 10.7g | 12.7g | 8% |
| Vitamin B2 | 0.113mg | 0.22mg | 8% |
| Vitamin B5 | 1.068mg | 1.471mg | 8% |
| Vitamin B1 | 0.364mg | 0.455mg | 8% |
| Iron | 4.44mg | 4.98mg | 7% |
| Vitamin E | 0.79mg | 5% | |
| Calcium | 27mg | 66mg | 4% |
| Vitamin K | 3.6µg | 3% | |
| Phosphorus | 401mg | 381mg | 3% |
| Fats | 2.43g | 0.53g | 3% |
| Magnesium | 136mg | 127mg | 2% |
| Carbs | 70.19g | 62.9g | 2% |
| Monounsaturated fat | 0.445g | 0.05g | 1% |
| Saturated fat | 0.406g | 0.191g | 1% |
| Calories | 338kcal | 329kcal | 0% |
| Net carbs | 59.49g | 50.2g | N/A |
| Sugar | 6.82g | N/A | |
| Sodium | 8mg | 5mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.132mg | 0.191mg | 0% |
| Threonine | 0.443mg | 0.674mg | 0% |
| Isoleucine | 0.552mg | 0.791mg | 0% |
| Leucine | 1.07mg | 1.668mg | 0% |
| Lysine | 0.409mg | 1.497mg | 0% |
| Methionine | 0.258mg | 0.21mg | 0% |
| Phenylalanine | 0.737mg | 1.052mg | 0% |
| Valine | 0.681mg | 1.023mg | 0% |
| Histidine | 0.36mg | 0.524mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
65%
Minerals Daily Need Coverage Score
119%
132%
Comparison summary
Which food is cheaper?
Spelt is cheaper (difference - $2)
Which food is lower in Sugar?
Adzuki bean is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Adzuki bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Adzuki bean is lower in Saturated fat (difference - 0.215g)
Which food is lower in glycemic index?
Adzuki bean is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Adzuki bean is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.