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Spelt vs. Broad bean — In-Depth Nutrition Comparison

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How are Spelt and Broad bean different?

  • Spelt is higher in Manganese, Copper, Phosphorus, Iron, Vitamin B3, Fiber, Zinc, Magnesium, and Vitamin B5, however, Broad bean is richer in Vitamin C.
  • Daily need coverage for Manganese from Spelt is 118% higher.
  • Spelt contains 16 times more Vitamin B5 than Broad bean. While Spelt contains 1.068mg of Vitamin B5, Broad bean contains only 0.066mg.

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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spelt
10
:
Contains more Calcium +50%
Contains more Iron +196%
Contains more Magnesium +338.7%
Contains more Phosphorus +449.3%
Contains more Potassium +101%
Contains less Sodium -80.5%
Contains more Zinc +597.9%
Contains more Copper +751.7%
Contains more Manganese +1042.9%
Contains more Selenium +1070%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Contains more Calcium +50%
Contains more Iron +196%
Contains more Magnesium +338.7%
Contains more Phosphorus +449.3%
Contains more Potassium +101%
Contains less Sodium -80.5%
Contains more Zinc +597.9%
Contains more Copper +751.7%
Contains more Manganese +1042.9%
Contains more Selenium +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
7
:
Contains more Vitamin B1 +184.4%
Contains more Vitamin B2 +25.6%
Contains more Vitamin B3 +470.3%
Contains more Vitamin B5 +1518.2%
Contains more Vitamin B6 +693.1%
Contains more Vitamin A +2600%
Contains more Vitamin C +∞%
Contains more Folate +28.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
Contains more Vitamin B1 +184.4%
Contains more Vitamin B2 +25.6%
Contains more Vitamin B3 +470.3%
Contains more Vitamin B5 +1518.2%
Contains more Vitamin B6 +693.1%
Contains more Vitamin A +2600%
Contains more Vitamin C +∞%
Contains more Folate +28.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +203.5%
Contains more Fats +386%
Contains more Carbs +595%
Contains more Other +98.9%
Contains more Water +659.5%
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 Protein +203.5%
Contains more Fats +386%
Contains more Carbs +595%
Contains more Other +98.9%
Contains more Water +659.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2125%
Contains more Polyunsaturated fat +315.2%
Contains less Saturated Fat -65%
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Contains more Monounsaturated Fat +2125%
Contains more Polyunsaturated fat +315.2%
Contains less Saturated Fat -65%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Broad bean
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar 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 6.5g Spelt
Protein 14.57g 4.8g Spelt
Fats 2.43g 0.5g Spelt
Carbs 70.19g 10.1g Spelt
Calories 338kcal 62kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Broad bean
Fiber 10.7g 3.6g Spelt
Calcium 27mg 18mg Spelt
Iron 4.44mg 1.5mg Spelt
Magnesium 136mg 31mg Spelt
Phosphorus 401mg 73mg Spelt
Potassium 388mg 193mg Spelt
Sodium 8mg 41mg Spelt
Zinc 3.28mg 0.47mg Spelt
Copper 0.511mg 0.06mg Spelt
Manganese 2.983mg 0.261mg Spelt
Selenium 11.7µg 1µg Spelt
Vitamin A 10IU 270IU Broad bean
Vitamin A RAE 0µg 14µg Broad bean
Vitamin E 0.79mg Spelt
Vitamin C 0mg 19.8mg Broad bean
Vitamin B1 0.364mg 0.128mg Spelt
Vitamin B2 0.113mg 0.09mg Spelt
Vitamin B3 6.843mg 1.2mg Spelt
Vitamin B5 1.068mg 0.066mg Spelt
Vitamin B6 0.23mg 0.029mg Spelt
Folate 45µg 58µg Broad bean
Vitamin K 3.6µg Spelt
Tryptophan 0.132mg 0.048mg Spelt
Threonine 0.443mg 0.178mg Spelt
Isoleucine 0.552mg 0.215mg Spelt
Leucine 1.07mg 0.37mg Spelt
Lysine 0.409mg 0.313mg Spelt
Methionine 0.258mg 0.037mg Spelt
Phenylalanine 0.737mg 0.195mg Spelt
Valine 0.681mg 0.235mg Spelt
Histidine 0.36mg 0.115mg Spelt
Saturated Fat 0.406g 0.142g Broad bean
Monounsaturated Fat 0.445g 0.02g Spelt
Polyunsaturated fat 1.258g 0.303g 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 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
18%
Broad bean
Minerals Daily Need Coverage Score
119%
Spelt
21%
Broad bean

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 33mg)
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 Sugar?
Broad bean
Broad bean is lower in Sugar (difference - 6.82g)
Which food is lower in Saturated Fat?
Broad bean
Broad bean is lower in Saturated Fat (difference - 0.264g)
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

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 bean - 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.