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  6. Spelt vs. Cranberry beans

Spelt vs. Cranberry beans — In-Depth Nutrition Comparison

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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.

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
8
:
2
Cranberry beans
Cranberry beans
Contains more Iron +112.4%
Contains more Magnesium +172%
Contains more Phosphorus +197%
Contains more Zinc +187.7%
Contains more Copper +121.2%
Contains more Manganese +706.2%
Contains more Selenium +800%
Contains more Calcium +85.2%
Contains less Sodium -87.5%
Equal in Potassium - 387
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Iron +112.4%
Contains more Magnesium +172%
Contains more Phosphorus +197%
Contains more Zinc +187.7%
Contains more Copper +121.2%
Contains more Manganese +706.2%
Contains more Selenium +800%
Contains more Calcium +85.2%
Contains less Sodium -87.5%
Equal in Potassium - 387

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
8
:
2
Cranberry beans
Cranberry beans
Contains more Vitamin A +∞%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B2 +63.8%
Contains more Vitamin B3 +1228.7%
Contains more Vitamin B5 +345%
Contains more Vitamin B6 +184%
Contains more Folate +360%
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 beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B2 +63.8%
Contains more Vitamin B3 +1228.7%
Contains more Vitamin B5 +345%
Contains more Vitamin B6 +184%
Contains more Folate +360%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Cranberry beans
Cranberry beans
Contains more Protein +56%
Contains more Fats +428.3%
Contains more Carbs +187%
Contains more Other +64.2%
Contains more Water +486.7%
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 beans
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 Protein +56%
Contains more Fats +428.3%
Contains more Carbs +187%
Contains more Other +64.2%
Contains more Water +486.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Cranberry beans
Cranberry beans
Contains more Monounsaturated Fat +1012.5%
Contains more Polyunsaturated fat +532.2%
Contains less Saturated Fat -70.7%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +1012.5%
Contains more Polyunsaturated fat +532.2%
Contains less Saturated Fat -70.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Cranberry beans
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spelt Cranberry beans Opinion
Net carbs 59.49g 15.86g Spelt
Protein 14.57g 9.34g Spelt
Fats 2.43g 0.46g Spelt
Carbs 70.19g 24.46g Spelt
Calories 338kcal 136kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Cranberry beans
Fiber 10.7g 8.6g Spelt
Calcium 27mg 50mg Cranberry beans
Iron 4.44mg 2.09mg Spelt
Magnesium 136mg 50mg Spelt
Phosphorus 401mg 135mg Spelt
Potassium 388mg 387mg Spelt
Sodium 8mg 1mg Cranberry beans
Zinc 3.28mg 1.14mg Spelt
Copper 0.511mg 0.231mg Spelt
Manganese 2.983mg 0.37mg Spelt
Selenium 11.7µg 1.3µg Spelt
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg Spelt
Vitamin B1 0.364mg 0.21mg Spelt
Vitamin B2 0.113mg 0.069mg Spelt
Vitamin B3 6.843mg 0.515mg Spelt
Vitamin B5 1.068mg 0.24mg Spelt
Vitamin B6 0.23mg 0.081mg Spelt
Folate 45µg 207µg Cranberry beans
Vitamin K 3.6µg Spelt
Tryptophan 0.132mg 0.111mg Spelt
Threonine 0.443mg 0.393mg Spelt
Isoleucine 0.552mg 0.412mg Spelt
Leucine 1.07mg 0.746mg Spelt
Lysine 0.409mg 0.641mg Cranberry beans
Methionine 0.258mg 0.14mg Spelt
Phenylalanine 0.737mg 0.505mg Spelt
Valine 0.681mg 0.489mg Spelt
Histidine 0.36mg 0.26mg Spelt
Saturated Fat 0.406g 0.119g Cranberry beans
Monounsaturated Fat 0.445g 0.04g Spelt
Polyunsaturated fat 1.258g 0.199g 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 beans
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 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
35%
Spelt
22%
Cranberry beans
Minerals Daily Need Coverage Score
119%
Spelt
38%
Cranberry beans

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.4)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.287g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.