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  6. Spelt vs. Cranberry bean raw

Spelt vs. Cranberry bean raw — In-Depth Nutrition Comparison

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How are spelt and cranberry bean raw different?

  • Spelt is higher in manganese and vitamin B3; however, cranberry bean raw is richer in folate, fiber, vitamin B1, copper, potassium, calcium, vitamin B2, and iron.
  • Daily need coverage for folate for cranberry bean raw is 140% higher.
  • Spelt contains 5 times more vitamin B3 than cranberry bean raw. While spelt contains 6.843mg of vitamin B3, cranberry bean raw contains only 1.455mg.
  • Cranberry bean raw has a lower glycemic index (35) than spelt (63).

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

Infographic

Spelt vs Cranberry bean raw 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
1
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more ManganeseManganese +224.2%
Contains more MagnesiumMagnesium +14.7%
Contains more CalciumCalcium +370.4%
Contains more PotassiumPotassium +243.3%
Contains more IronIron +12.6%
Contains more CopperCopper +55.4%
Contains more ZincZinc +10.7%
Contains less SodiumSodium -25%
~equal in Phosphorus ~372mg
~equal in Selenium ~12.7µg

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
4
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% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +370.3%
Contains more Vitamin B5Vitamin B5 +42.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +105.2%
Contains more Vitamin B2Vitamin B2 +88.5%
Contains more Vitamin B6Vitamin B6 +34.3%
Contains more FolateFolate +1242.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Cranberry bean raw DV% diff.
Folate 45µg 604µg 140%
Manganese 2.983mg 0.92mg 90%
Fiber 10.7g 24.7g 56%
Vitamin B3 6.843mg 1.455mg 34%
Vitamin B1 0.364mg 0.747mg 32%
Copper 0.511mg 0.794mg 31%
Potassium 388mg 1332mg 28%
Starch 53.92g 22%
Protein 14.57g 23.03g 17%
Calcium 27mg 127mg 10%
Vitamin B2 0.113mg 0.213mg 8%
Iron 4.44mg 5mg 7%
Vitamin B5 1.068mg 0.748mg 6%
Vitamin B6 0.23mg 0.309mg 6%
Vitamin E 0.79mg 5%
Magnesium 136mg 156mg 5%
Polyunsaturated fat 1.258g 0.527g 5%
Phosphorus 401mg 372mg 4%
Vitamin K 3.6µg 3%
Carbs 70.19g 60.05g 3%
Zinc 3.28mg 3.63mg 3%
Selenium 11.7µg 12.7µg 2%
Fats 2.43g 1.23g 2%
Monounsaturated fat 0.445g 0.106g 1%
Calories 338kcal 335kcal 0%
Net carbs 59.49g 35.35g N/A
Sugar 6.82g N/A
Sodium 8mg 6mg 0%
Saturated fat 0.406g 0.316g 0%
Tryptophan 0.132mg 0.273mg 0%
Threonine 0.443mg 0.969mg 0%
Isoleucine 0.552mg 1.017mg 0%
Leucine 1.07mg 1.838mg 0%
Lysine 0.409mg 1.58mg 0%
Methionine 0.258mg 0.346mg 0%
Phenylalanine 0.737mg 1.245mg 0%
Valine 0.681mg 1.205mg 0%
Histidine 0.36mg 0.641mg 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
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 FatsFats +97.6%
Contains more CarbsCarbs +16.9%
Contains more ProteinProtein +58.1%
Contains more WaterWater +12.4%
Contains more OtherOther +84.4%

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +319.8%
Contains more Poly. FatPolyunsaturated fat +138.7%
Contains less Sat. FatSaturated fat -22.2%

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 bean raw - 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.