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% |
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 |
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% |