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  6. Spelt vs. Kidney beans raw

Spelt vs. Kidney beans raw — In-Depth Nutrition Comparison

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What are the differences between Spelt and Kidney beans raw?

  • Spelt is higher in Manganese, Vitamin B3, and Selenium, yet Kidney beans raw is higher in Folate, Fiber, Copper, Iron, Potassium, Vitamin B1, and Vitamin B6.
  • Kidney beans raw's daily need coverage for Folate is 87% more.
  • Spelt has 4 times more Selenium than Kidney beans raw. While Spelt has 11.7µg of Selenium, Kidney beans raw has only 3.2µg.

We used Spelt, uncooked and Beans, kidney, all types, mature seeds, raw types in this article.

Infographic

Spelt vs Kidney beans 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
4
:
6
Kidney beans raw
Kidney beans raw
Contains less Sodium -66.7%
Contains more Zinc +17.6%
Contains more Manganese +192.2%
Contains more Selenium +265.6%
Contains more Calcium +429.6%
Contains more Iron +84.7%
Contains more Potassium +262.4%
Contains more Copper +87.5%
Equal in Magnesium - 140
Equal in Phosphorus - 407
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Contains less Sodium -66.7%
Contains more Zinc +17.6%
Contains more Manganese +192.2%
Contains more Selenium +265.6%
Contains more Calcium +429.6%
Contains more Iron +84.7%
Contains more Potassium +262.4%
Contains more Copper +87.5%
Equal in Magnesium - 140
Equal in Phosphorus - 407

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
:
7
Kidney beans raw
Kidney beans raw
Contains more Vitamin A +∞%
Contains more Vitamin E +259.1%
Contains more Vitamin B3 +232.2%
Contains more Vitamin B5 +36.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +45.3%
Contains more Vitamin B2 +93.8%
Contains more Vitamin B6 +72.6%
Contains more Folate +775.6%
Contains more Vitamin K +427.8%
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%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin E +259.1%
Contains more Vitamin B3 +232.2%
Contains more Vitamin B5 +36.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +45.3%
Contains more Vitamin B2 +93.8%
Contains more Vitamin B6 +72.6%
Contains more Folate +775.6%
Contains more Vitamin K +427.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
:
3
Kidney beans raw
Kidney beans raw
Contains more Fats +192.8%
Contains more Carbs +17%
Contains more Protein +61.8%
Contains more Other +114%
Equal in Water - 11.75
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
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more Fats +192.8%
Contains more Carbs +17%
Contains more Protein +61.8%
Contains more Other +114%
Equal in Water - 11.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Kidney beans raw
Kidney beans raw
Contains more Monounsaturated Fat +595.3%
Contains more Polyunsaturated fat +175.3%
Contains less Saturated Fat -70.4%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +595.3%
Contains more Polyunsaturated fat +175.3%
Contains less Saturated Fat -70.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Kidney beans raw
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Kidney beans raw Opinion
Net carbs 59.49g 35.11g Spelt
Protein 14.57g 23.58g Kidney beans raw
Fats 2.43g 0.83g Spelt
Carbs 70.19g 60.01g Spelt
Calories 338kcal 333kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g 2.23g Kidney beans raw
Fiber 10.7g 24.9g Kidney beans raw
Calcium 27mg 143mg Kidney beans raw
Iron 4.44mg 8.2mg Kidney beans raw
Magnesium 136mg 140mg Kidney beans raw
Phosphorus 401mg 407mg Kidney beans raw
Potassium 388mg 1406mg Kidney beans raw
Sodium 8mg 24mg Spelt
Zinc 3.28mg 2.79mg Spelt
Copper 0.511mg 0.958mg Kidney beans raw
Manganese 2.983mg 1.021mg Spelt
Selenium 11.7µg 3.2µg Spelt
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 0.22mg Spelt
Vitamin C 0mg 4.5mg Kidney beans raw
Vitamin B1 0.364mg 0.529mg Kidney beans raw
Vitamin B2 0.113mg 0.219mg Kidney beans raw
Vitamin B3 6.843mg 2.06mg Spelt
Vitamin B5 1.068mg 0.78mg Spelt
Vitamin B6 0.23mg 0.397mg Kidney beans raw
Folate 45µg 394µg Kidney beans raw
Vitamin K 3.6µg 19µg Kidney beans raw
Tryptophan 0.132mg 0.279mg Kidney beans raw
Threonine 0.443mg 0.992mg Kidney beans raw
Isoleucine 0.552mg 1.041mg Kidney beans raw
Leucine 1.07mg 1.882mg Kidney beans raw
Lysine 0.409mg 1.618mg Kidney beans raw
Methionine 0.258mg 0.355mg Kidney beans raw
Phenylalanine 0.737mg 1.275mg Kidney beans raw
Valine 0.681mg 1.233mg Kidney beans raw
Histidine 0.36mg 0.656mg Kidney beans raw
Saturated Fat 0.406g 0.12g Kidney beans raw
Monounsaturated Fat 0.445g 0.064g Spelt
Polyunsaturated fat 1.258g 0.457g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Kidney beans raw
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
60%
Kidney beans raw
Minerals Daily Need Coverage Score
119%
Spelt
130%
Kidney beans raw

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 16mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.2)
Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 4.59g)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.286g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.