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Spelt vs Cranberry bean - In-Depth Nutrition Comparison

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How are Spelt and Cranberry bean different?

  • Spelt is higher in Manganese, and Vitamin B3, however Cranberry bean is richer in Folate, Fiber, Vitamin B1, Copper, Potassium, Calcium, Vitamin B2, and Iron.
  • Daily need coverage for Folate from Cranberry bean is 140% higher.
  • Spelt contains 5 times more Vitamin B3 than Cranberry bean. While Spelt contains 6.843mg of Vitamin B3, Cranberry bean contains only 1.455mg.

Spelt, uncooked and Beans, cranberry (roman), mature seeds, raw are the varieties used in this article.

Infographic

Spelt vs Cranberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
Spelt
1
:
7
Cranberry bean
Cranberry bean
Contains more Calcium +370.4%
Contains more Iron +12.6%
Contains more Magnesium +14.7%
Contains more Potassium +243.3%
Contains less Sodium -25%
Contains more Zinc +10.7%
Contains more Copper +55.4%
Equal in Phosphorus - 372
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Cranberry bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Contains more Calcium +370.4%
Contains more Iron +12.6%
Contains more Magnesium +14.7%
Contains more Potassium +243.3%
Contains less Sodium -25%
Contains more Zinc +10.7%
Contains more Copper +55.4%
Equal in Phosphorus - 372

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
Spelt
5
:
5
Cranberry bean
Cranberry bean
Contains more Vitamin A +400%
Contains more Vitamin B3 +370.3%
Contains more Vitamin B5 +42.8%
Contains more Vitamin B1 +105.2%
Contains more Vitamin B2 +88.5%
Contains more Vitamin B6 +34.3%
Contains more Folate +1242.2%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Cranberry bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin A +400%
Contains more Vitamin B3 +370.3%
Contains more Vitamin B5 +42.8%
Contains more Vitamin B1 +105.2%
Contains more Vitamin B2 +88.5%
Contains more Vitamin B6 +34.3%
Contains more Folate +1242.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
:
3
Cranberry bean
Cranberry bean
Contains more Fats +97.6%
Contains more Carbs +16.9%
Contains more Protein +58.1%
Contains more Water +12.4%
Contains more Other +84.4%
Spelt
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
Cranberry bean
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more Fats +97.6%
Contains more Carbs +16.9%
Contains more Protein +58.1%
Contains more Water +12.4%
Contains more Other +84.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Cranberry bean
Cranberry bean
Contains more Monounsaturated Fat +319.8%
Contains more Polyunsaturated fat +138.7%
Contains less Saturated Fat -22.2%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Cranberry bean
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +319.8%
Contains more Polyunsaturated fat +138.7%
Contains less Saturated Fat -22.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spelt Cranberry bean
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Cranberry bean Opinion
Net carbs 59.49g 35.35g Spelt
Protein 14.57g 23.03g Cranberry bean
Fats 2.43g 1.23g Spelt
Carbs 70.19g 60.05g Spelt
Calories 338kcal 335kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Cranberry bean
Fiber 10.7g 24.7g Cranberry bean
Calcium 27mg 127mg Cranberry bean
Iron 4.44mg 5mg Cranberry bean
Magnesium 136mg 156mg Cranberry bean
Phosphorus 401mg 372mg Spelt
Potassium 388mg 1332mg Cranberry bean
Sodium 8mg 6mg Cranberry bean
Zinc 3.28mg 3.63mg Cranberry bean
Copper 0.511mg 0.794mg Cranberry bean
Vitamin A 10IU 2IU Spelt
Vitamin E 0.79mg Spelt
Vitamin B1 0.364mg 0.747mg Cranberry bean
Vitamin B2 0.113mg 0.213mg Cranberry bean
Vitamin B3 6.843mg 1.455mg Spelt
Vitamin B5 1.068mg 0.748mg Spelt
Vitamin B6 0.23mg 0.309mg Cranberry bean
Folate 45µg 604µg Cranberry bean
Vitamin K 3.6µg Spelt
Tryptophan 0.132mg 0.273mg Cranberry bean
Threonine 0.443mg 0.969mg Cranberry bean
Isoleucine 0.552mg 1.017mg Cranberry bean
Leucine 1.07mg 1.838mg Cranberry bean
Lysine 0.409mg 1.58mg Cranberry bean
Methionine 0.258mg 0.346mg Cranberry bean
Phenylalanine 0.737mg 1.245mg Cranberry bean
Valine 0.681mg 1.205mg Cranberry bean
Histidine 0.36mg 0.641mg Cranberry bean
Saturated Fat 0.406g 0.316g Cranberry bean
Monounsaturated Fat 0.445g 0.106g Spelt
Polyunsaturated fat 1.258g 0.527g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Cranberry bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
35%
Spelt
69%
Cranberry bean
Minerals Daily Need Coverage Score
92%
Spelt
122%
Cranberry bean

Comparison summary

Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 0.09g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.