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  6. Spelt vs. Baked beans

Spelt vs. Baked beans — In-Depth Nutrition Comparison

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A recap on differences between spelt and baked beans

  • Baked beans have less manganese, phosphorus, vitamin B3, copper, iron, zinc, magnesium, fiber, vitamin B1, and vitamin B5.
  • Spelt covers your daily manganese needs 119% more than baked beans.
  • Baked beans contain 17 times less vitamin B3 than spelt. Spelt contains 6.843mg of vitamin B3, while baked beans contain 0.408mg.
  • The glycemic index of spelt is higher.

Food varieties used in this article are Spelt, uncooked and Beans, baked, home prepared.

Infographic

Spelt vs Baked beans 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
8
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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more MagnesiumMagnesium +216.3%
Contains more IronIron +123.1%
Contains more CopperCopper +221.4%
Contains more ZincZinc +349.3%
Contains more PhosphorusPhosphorus +267.9%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +1069.8%
Contains more SeleniumSelenium +105.3%
Contains more CalciumCalcium +125.9%
~equal in Potassium ~358mg

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +167.6%
Contains more Vitamin B2Vitamin B2 +130.6%
Contains more Vitamin B3Vitamin B3 +1577.2%
Contains more Vitamin B5Vitamin B5 +589%
Contains more Vitamin B6Vitamin B6 +155.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~48µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Baked beans DV% diff.
Manganese 2.983mg 0.255mg 119%
Phosphorus 401mg 109mg 42%
Vitamin B3 6.843mg 0.408mg 40%
Copper 0.511mg 0.159mg 39%
Iron 4.44mg 1.99mg 31%
Zinc 3.28mg 0.73mg 23%
Magnesium 136mg 43mg 22%
Starch 53.92g 22%
Fiber 10.7g 5.5g 21%
Vitamin B1 0.364mg 0.136mg 19%
Vitamin B5 1.068mg 0.155mg 18%
Protein 14.57g 5.54g 18%
Sodium 8mg 422mg 18%
Carbs 70.19g 21.63g 16%
Vitamin B6 0.23mg 0.09mg 11%
Selenium 11.7µg 5.7µg 11%
Calories 338kcal 155kcal 9%
Saturated fat 0.406g 1.948g 7%
Vitamin B2 0.113mg 0.049mg 5%
Vitamin E 0.79mg 5%
Monounsaturated fat 0.445g 2.133g 4%
Fats 2.43g 5.15g 4%
Polyunsaturated fat 1.258g 0.74g 3%
Calcium 27mg 61mg 3%
Vitamin K 3.6µg 3%
Cholesterol 0mg 5mg 2%
Potassium 388mg 358mg 1%
Vitamin C 0mg 1.1mg 1%
Folate 45µg 48µg 1%
Net carbs 59.49g 16.13g N/A
Sugar 6.82g N/A
Tryptophan 0.132mg 0.067mg 0%
Threonine 0.443mg 0.228mg 0%
Isoleucine 0.552mg 0.242mg 0%
Leucine 1.07mg 0.428mg 0%
Lysine 0.409mg 0.379mg 0%
Methionine 0.258mg 0.086mg 0%
Phenylalanine 0.737mg 0.287mg 0%
Valine 0.681mg 0.282mg 0%
Histidine 0.36mg 0.153mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +163%
Contains more CarbsCarbs +224.5%
Contains more FatsFats +111.9%
Contains more WaterWater +491.4%
Contains more OtherOther +40.2%

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -79.2%
Contains more Poly. FatPolyunsaturated fat +70%
Contains more Mono. FatMonounsaturated fat +379.3%

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.