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Spelt vs Broad bean - In-Depth Nutrition Comparison

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Summary of differences between Spelt and Broad bean

  • Spelt has more Manganese, Phosphorus, Iron, Vitamin B3, Magnesium, Zinc, Selenium, and Vitamin B1, while Broad bean has more Vitamin K, and Folate.
  • Spelt covers your daily need of Manganese 101% more than Broad bean.
  • Spelt contains 15 times more Selenium than Broad bean. While Spelt contains 11.7µg of Selenium, Broad bean contains only 0.8µg.

These are the specific foods used in this comparison Spelt, uncooked and Beans, fava, in pod, raw.

Infographic

Spelt vs Broad 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
7
:
1
Broad bean
Broad bean
Contains more Iron +186.5%
Contains more Magnesium +312.1%
Contains more Phosphorus +210.9%
Contains more Potassium +16.9%
Contains less Sodium -68%
Contains more Zinc +228%
Contains more Copper +27.1%
Contains more Calcium +37%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 59% 24% 56% 30% 4% 28% 134%
Contains more Iron +186.5%
Contains more Magnesium +312.1%
Contains more Phosphorus +210.9%
Contains more Potassium +16.9%
Contains less Sodium -68%
Contains more Zinc +228%
Contains more Copper +27.1%
Contains more Calcium +37%

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
4
:
7
Broad bean
Broad bean
Contains more Vitamin B1 +173.7%
Contains more Vitamin B3 +204.3%
Contains more Vitamin B5 +374.7%
Contains more Vitamin B6 +121.2%
Contains more Vitamin A +3230%
Contains more Vitamin E +46.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +156.6%
Contains more Folate +228.9%
Contains more Vitamin K +1036.1%
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%
Broad bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 24% 0% 13% 34% 67% 43% 14% 24% 111% 0% 103%
Contains more Vitamin B1 +173.7%
Contains more Vitamin B3 +204.3%
Contains more Vitamin B5 +374.7%
Contains more Vitamin B6 +121.2%
Contains more Vitamin A +3230%
Contains more Vitamin E +46.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +156.6%
Contains more Folate +228.9%
Contains more Vitamin K +1036.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Broad bean
Broad bean
Contains more Protein +84%
Contains more Fats +232.9%
Contains more Carbs +298.1%
Contains more Other +59.8%
Contains more Water +558.8%
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
Broad bean
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more Protein +84%
Contains more Fats +232.9%
Contains more Carbs +298.1%
Contains more Other +59.8%
Contains more Water +558.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Broad bean
Broad bean
Contains more Monounsaturated Fat +327.9%
Contains more Polyunsaturated fat +267.8%
Contains less Saturated Fat -70.9%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Broad bean
21% 18% 61%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.104 g
Polyunsaturated fat: 0.342 g
Contains more Monounsaturated Fat +327.9%
Contains more Polyunsaturated fat +267.8%
Contains less Saturated Fat -70.9%

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 Broad bean
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Broad bean Opinion
Net carbs 59.49g 10.13g Spelt
Protein 14.57g 7.92g Spelt
Fats 2.43g 0.73g Spelt
Carbs 70.19g 17.63g Spelt
Calories 338kcal 88kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g 9.21g Spelt
Fiber 10.7g 7.5g Spelt
Calcium 27mg 37mg Broad bean
Iron 4.44mg 1.55mg Spelt
Magnesium 136mg 33mg Spelt
Phosphorus 401mg 129mg Spelt
Potassium 388mg 332mg Spelt
Sodium 8mg 25mg Spelt
Zinc 3.28mg 1mg Spelt
Copper 0.511mg 0.402mg Spelt
Vitamin A 10IU 333IU Broad bean
Vitamin A RAE 0µg 17µg Broad bean
Vitamin E 0.79mg 1.16mg Broad bean
Vitamin C 0mg 3.7mg Broad bean
Vitamin B1 0.364mg 0.133mg Spelt
Vitamin B2 0.113mg 0.29mg Broad bean
Vitamin B3 6.843mg 2.249mg Spelt
Vitamin B5 1.068mg 0.225mg Spelt
Vitamin B6 0.23mg 0.104mg Spelt
Folate 45µg 148µg Broad bean
Vitamin K 3.6µg 40.9µg Broad bean
Tryptophan 0.132mg Spelt
Threonine 0.443mg Spelt
Isoleucine 0.552mg Spelt
Leucine 1.07mg Spelt
Lysine 0.409mg Spelt
Methionine 0.258mg Spelt
Phenylalanine 0.737mg Spelt
Valine 0.681mg Spelt
Histidine 0.36mg Spelt
Saturated Fat 0.406g 0.118g Broad bean
Monounsaturated Fat 0.445g 0.104g Spelt
Polyunsaturated fat 1.258g 0.342g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Broad 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
37%
Broad bean
Minerals Daily Need Coverage Score
92%
Spelt
43%
Broad bean

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 2.39g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 16)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.6)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Saturated Fat?
Broad bean
Broad bean is lower in Saturated Fat (difference - 0.288g)
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. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.