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. Cranberry beans

Spelt vs. Cranberry beans — In-Depth Nutrition Comparison

Compare

Significant differences between spelt and cranberry beans

  • Spelt is richer in manganese, vitamin B3, phosphorus, copper, iron, magnesium, zinc, selenium, and vitamin B5, while cranberry beans is higher in folate.
  • Spelt covers your daily manganese needs 114% more than cranberry beans.
  • Spelt has 13 times more vitamin B3 than cranberry beans. Spelt has 6.843mg of vitamin B3, while cranberry beans has 0.515mg.
  • Spelt has a higher glycemic index (63) than cranberry beans (35).

Specific food types used in this comparison are Spelt, uncooked and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Spelt vs Cranberry 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
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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more MagnesiumMagnesium +172%
Contains more IronIron +112.4%
Contains more CopperCopper +121.2%
Contains more ZincZinc +187.7%
Contains more PhosphorusPhosphorus +197%
Contains more ManganeseManganese +706.2%
Contains more SeleniumSelenium +800%
Contains more CalciumCalcium +85.2%
Contains less SodiumSodium -87.5%
~equal in Potassium ~387mg

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% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +73.3%
Contains more Vitamin B2Vitamin B2 +63.8%
Contains more Vitamin B3Vitamin B3 +1228.7%
Contains more Vitamin B5Vitamin B5 +345%
Contains more Vitamin B6Vitamin B6 +184%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +360%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Cranberry beans DV% diff.
Manganese 2.983mg 0.37mg 114%
Folate 45µg 207µg 41%
Vitamin B3 6.843mg 0.515mg 40%
Phosphorus 401mg 135mg 38%
Copper 0.511mg 0.231mg 31%
Iron 4.44mg 2.09mg 29%
Starch 53.92g 22%
Magnesium 136mg 50mg 20%
Selenium 11.7µg 1.3µg 19%
Zinc 3.28mg 1.14mg 19%
Vitamin B5 1.068mg 0.24mg 17%
Carbs 70.19g 24.46g 15%
Vitamin B1 0.364mg 0.21mg 13%
Vitamin B6 0.23mg 0.081mg 11%
Calories 338kcal 136kcal 10%
Protein 14.57g 9.34g 10%
Fiber 10.7g 8.6g 8%
Polyunsaturated fat 1.258g 0.199g 7%
Vitamin E 0.79mg 5%
Vitamin K 3.6µg 3%
Vitamin B2 0.113mg 0.069mg 3%
Fats 2.43g 0.46g 3%
Calcium 27mg 50mg 2%
Saturated fat 0.406g 0.119g 1%
Monounsaturated fat 0.445g 0.04g 1%
Net carbs 59.49g 15.86g N/A
Potassium 388mg 387mg 0%
Sugar 6.82g N/A
Sodium 8mg 1mg 0%
Tryptophan 0.132mg 0.111mg 0%
Threonine 0.443mg 0.393mg 0%
Isoleucine 0.552mg 0.412mg 0%
Leucine 1.07mg 0.746mg 0%
Lysine 0.409mg 0.641mg 0%
Methionine 0.258mg 0.14mg 0%
Phenylalanine 0.737mg 0.505mg 0%
Valine 0.681mg 0.489mg 0%
Histidine 0.36mg 0.26mg 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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more ProteinProtein +56%
Contains more FatsFats +428.3%
Contains more CarbsCarbs +187%
Contains more OtherOther +64.2%
Contains more WaterWater +486.7%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated fat +1012.5%
Contains more Poly. FatPolyunsaturated fat +532.2%
Contains less Sat. FatSaturated fat -70.7%

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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.