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  6. Spelt vs. Broad bean raw

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

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Summary of differences between spelt and broad bean raw

  • Spelt has more manganese, phosphorus, iron, vitamin B3, magnesium, zinc, selenium, and vitamin B1, while broad bean raw has more vitamin K and folate.
  • Spelt covers your daily need for manganese, 101% more than broad bean raw.
  • Spelt contains 15 times more selenium than broad bean raw. While spelt contains 11.7µg of selenium, broad bean raw contains only 0.8µg.
  • Spelt has a lower glycemic index. The glycemic index of spelt is 63, while the glycemic index of broad bean raw is 79.

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

Infographic

Spelt vs Broad 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
9
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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +312.1%
Contains more PotassiumPotassium +16.9%
Contains more IronIron +186.5%
Contains more CopperCopper +27.1%
Contains more ZincZinc +228%
Contains more PhosphorusPhosphorus +210.9%
Contains less SodiumSodium -68%
Contains more ManganeseManganese +351.3%
Contains more SeleniumSelenium +1362.5%
Contains more CalciumCalcium +37%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B1Vitamin B1 +173.7%
Contains more Vitamin B3Vitamin B3 +204.3%
Contains more Vitamin B5Vitamin B5 +374.7%
Contains more Vitamin B6Vitamin B6 +121.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +46.8%
Contains more Vitamin B2Vitamin B2 +156.6%
Contains more Vitamin KVitamin K +1036.1%
Contains more FolateFolate +228.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Broad bean raw DV% diff.
Manganese 2.983mg 0.661mg 101%
Phosphorus 401mg 129mg 39%
Iron 4.44mg 1.55mg 36%
Vitamin K 3.6µg 40.9µg 31%
Vitamin B3 6.843mg 2.249mg 29%
Folate 45µg 148µg 26%
Magnesium 136mg 33mg 25%
Starch 53.92g 22%
Zinc 3.28mg 1mg 21%
Selenium 11.7µg 0.8µg 20%
Vitamin B1 0.364mg 0.133mg 19%
Carbs 70.19g 17.63g 18%
Vitamin B5 1.068mg 0.225mg 17%
Vitamin B2 0.113mg 0.29mg 14%
Protein 14.57g 7.92g 13%
Calories 338kcal 88kcal 13%
Fiber 10.7g 7.5g 13%
Copper 0.511mg 0.402mg 12%
Vitamin B6 0.23mg 0.104mg 10%
Polyunsaturated fat 1.258g 0.342g 6%
Vitamin C 0mg 3.7mg 4%
Fats 2.43g 0.73g 3%
Vitamin E 0.79mg 1.16mg 2%
Potassium 388mg 332mg 2%
Vitamin A 0µg 17µg 2%
Sodium 8mg 25mg 1%
Saturated fat 0.406g 0.118g 1%
Monounsaturated fat 0.445g 0.104g 1%
Calcium 27mg 37mg 1%
Net carbs 59.49g 10.13g N/A
Sugar 6.82g 9.21g N/A
Tryptophan 0.132mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0%
Methionine 0.258mg 0%
Phenylalanine 0.737mg 0%
Valine 0.681mg 0%
Histidine 0.36mg 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
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 ProteinProtein +84%
Contains more FatsFats +232.9%
Contains more CarbsCarbs +298.1%
Contains more OtherOther +59.8%
Contains more WaterWater +558.8%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +327.9%
Contains more Poly. FatPolyunsaturated fat +267.8%
Contains less Sat. FatSaturated fat -70.9%

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 raw - 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.