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  6. Spelt vs. Broad beans

Spelt vs. Broad beans — In-Depth Nutrition Comparison

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How are spelt and broad beans different?

  • Spelt is higher in manganese, copper, phosphorus, iron, vitamin B3, fiber, zinc, magnesium, and vitamin B5; however, broad beans are richer in vitamin C.
  • Daily need coverage for manganese for spelt is 118% higher.
  • Spelt contains 16 times more vitamin B5 than broad beans. While spelt contains 1.068mg of vitamin B5, broad beans contain only 0.066mg.
  • Spelt has a lower glycemic index (63) than broad beans (79).

Spelt, uncooked and Broadbeans, immature seeds, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Spelt vs Broad beans infographic
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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
10
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 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Contains more MagnesiumMagnesium +338.7%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +101%
Contains more IronIron +196%
Contains more CopperCopper +751.7%
Contains more ZincZinc +597.9%
Contains more PhosphorusPhosphorus +449.3%
Contains less SodiumSodium -80.5%
Contains more ManganeseManganese +1042.9%
Contains more SeleniumSelenium +1070%

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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +184.4%
Contains more Vitamin B2Vitamin B2 +25.6%
Contains more Vitamin B3Vitamin B3 +470.3%
Contains more Vitamin B5Vitamin B5 +1518.2%
Contains more Vitamin B6Vitamin B6 +693.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +28.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Broad beans DV% diff.
Manganese 2.983mg 0.261mg 118%
Copper 0.511mg 0.06mg 50%
Phosphorus 401mg 73mg 47%
Iron 4.44mg 1.5mg 37%
Vitamin B3 6.843mg 1.2mg 35%
Fiber 10.7g 3.6g 28%
Zinc 3.28mg 0.47mg 26%
Magnesium 136mg 31mg 25%
Vitamin C 0mg 19.8mg 22%
Starch 53.92g 22%
Vitamin B1 0.364mg 0.128mg 20%
Vitamin B5 1.068mg 0.066mg 20%
Carbs 70.19g 10.1g 20%
Protein 14.57g 4.8g 20%
Selenium 11.7µg 1µg 19%
Vitamin B6 0.23mg 0.029mg 15%
Calories 338kcal 62kcal 14%
Polyunsaturated fat 1.258g 0.303g 6%
Potassium 388mg 193mg 6%
Vitamin E 0.79mg 5%
Vitamin K 3.6µg 3%
Folate 45µg 58µg 3%
Fats 2.43g 0.5g 3%
Vitamin A 0µg 14µg 2%
Vitamin B2 0.113mg 0.09mg 2%
Saturated fat 0.406g 0.142g 1%
Monounsaturated fat 0.445g 0.02g 1%
Calcium 27mg 18mg 1%
Sodium 8mg 41mg 1%
Net carbs 59.49g 6.5g N/A
Sugar 6.82g N/A
Tryptophan 0.132mg 0.048mg 0%
Threonine 0.443mg 0.178mg 0%
Isoleucine 0.552mg 0.215mg 0%
Leucine 1.07mg 0.37mg 0%
Lysine 0.409mg 0.313mg 0%
Methionine 0.258mg 0.037mg 0%
Phenylalanine 0.737mg 0.195mg 0%
Valine 0.681mg 0.235mg 0%
Histidine 0.36mg 0.115mg 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
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more ProteinProtein +203.5%
Contains more FatsFats +386%
Contains more CarbsCarbs +595%
Contains more OtherOther +98.9%
Contains more WaterWater +659.5%

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
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
Contains more Mono. FatMonounsaturated fat +2125%
Contains more Poly. FatPolyunsaturated fat +315.2%
Contains less Sat. FatSaturated fat -65%

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. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.