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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.
  • The glycemic index of kidney beans raw is lower.

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
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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more ZincZinc +17.6%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +192.2%
Contains more SeleniumSelenium +265.6%
Contains more CalciumCalcium +429.6%
Contains more PotassiumPotassium +262.4%
Contains more IronIron +84.7%
Contains more CopperCopper +87.5%
~equal in Magnesium ~140mg
~equal in Phosphorus ~407mg

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
3
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin EVitamin E +259.1%
Contains more Vitamin B3Vitamin B3 +232.2%
Contains more Vitamin B5Vitamin B5 +36.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +45.3%
Contains more Vitamin B2Vitamin B2 +93.8%
Contains more Vitamin B6Vitamin B6 +72.6%
Contains more Vitamin KVitamin K +427.8%
Contains more FolateFolate +775.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Kidney beans raw DV% diff.
Folate 45µg 394µg 87%
Manganese 2.983mg 1.021mg 85%
Fiber 10.7g 24.9g 57%
Copper 0.511mg 0.958mg 50%
Iron 4.44mg 8.2mg 47%
Vitamin B3 6.843mg 2.06mg 30%
Potassium 388mg 1406mg 30%
Starch 53.92g 22%
Protein 14.57g 23.58g 18%
Selenium 11.7µg 3.2µg 15%
Vitamin B1 0.364mg 0.529mg 14%
Vitamin K 3.6µg 19µg 13%
Vitamin B6 0.23mg 0.397mg 13%
Calcium 27mg 143mg 12%
Vitamin B2 0.113mg 0.219mg 8%
Vitamin B5 1.068mg 0.78mg 6%
Polyunsaturated fat 1.258g 0.457g 5%
Vitamin C 0mg 4.5mg 5%
Vitamin E 0.79mg 0.22mg 4%
Zinc 3.28mg 2.79mg 4%
Carbs 70.19g 60.01g 3%
Fats 2.43g 0.83g 2%
Monounsaturated fat 0.445g 0.064g 1%
Saturated fat 0.406g 0.12g 1%
Magnesium 136mg 140mg 1%
Phosphorus 401mg 407mg 1%
Sodium 8mg 24mg 1%
Calories 338kcal 333kcal 0%
Net carbs 59.49g 35.11g N/A
Sugar 6.82g 2.23g N/A
Tryptophan 0.132mg 0.279mg 0%
Threonine 0.443mg 0.992mg 0%
Isoleucine 0.552mg 1.041mg 0%
Leucine 1.07mg 1.882mg 0%
Lysine 0.409mg 1.618mg 0%
Methionine 0.258mg 0.355mg 0%
Phenylalanine 0.737mg 1.275mg 0%
Valine 0.681mg 1.233mg 0%
Histidine 0.36mg 0.656mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
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
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 FatsFats +192.8%
Contains more CarbsCarbs +17%
Contains more ProteinProtein +61.8%
Contains more OtherOther +114%
~equal in Water ~11.75g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +595.3%
Contains more Poly. FatPolyunsaturated fat +175.3%
Contains less Sat. FatSaturated fat -70.4%

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.