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  6. Spelt vs. Navy beans

Spelt vs. Navy beans — In-Depth Nutrition Comparison

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How are Spelt and Navy beans different?

  • Spelt is richer in Manganese, Vitamin B3, Phosphorus, Copper, Iron, Zinc, Magnesium, Vitamin B5, and Selenium, while Navy beans is higher in Folate.
  • Spelt covers your daily need of Manganese 107% more than Navy beans.
  • Spelt contains 11 times more Vitamin B3 than Navy beans. Spelt contains 6.843mg of Vitamin B3, while Navy beans contains 0.649mg.

Spelt, uncooked and Beans, navy, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Spelt vs Navy beans 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
7
:
3
Navy beans
Navy beans
Contains more Iron +88.1%
Contains more Magnesium +156.6%
Contains more Phosphorus +178.5%
Contains more Zinc +218.4%
Contains more Copper +143.3%
Contains more Manganese +466%
Contains more Selenium +303.4%
Contains more Calcium +155.6%
Contains less Sodium -100%
Equal in Potassium - 389
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Iron +88.1%
Contains more Magnesium +156.6%
Contains more Phosphorus +178.5%
Contains more Zinc +218.4%
Contains more Copper +143.3%
Contains more Manganese +466%
Contains more Selenium +303.4%
Contains more Calcium +155.6%
Contains less Sodium -100%
Equal in Potassium - 389

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
8
:
3
Navy beans
Navy beans
Contains more Vitamin A +∞%
Contains more Vitamin E +7800%
Contains more Vitamin B1 +53.6%
Contains more Vitamin B2 +71.2%
Contains more Vitamin B3 +954.4%
Contains more Vitamin B5 +301.5%
Contains more Vitamin B6 +66.7%
Contains more Vitamin K +500%
Contains more Vitamin C +∞%
Contains more Folate +211.1%
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%
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin E +7800%
Contains more Vitamin B1 +53.6%
Contains more Vitamin B2 +71.2%
Contains more Vitamin B3 +954.4%
Contains more Vitamin B5 +301.5%
Contains more Vitamin B6 +66.7%
Contains more Vitamin K +500%
Contains more Vitamin C +∞%
Contains more Folate +211.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Navy beans
Navy beans
Contains more Protein +77%
Contains more Fats +291.9%
Contains more Carbs +169.4%
Contains more Other +38.8%
Contains more Water +479%
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
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more Protein +77%
Contains more Fats +291.9%
Contains more Carbs +169.4%
Contains more Other +38.8%
Contains more Water +479%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Navy beans
Navy beans
Contains more Monounsaturated Fat +213.4%
Contains more Polyunsaturated fat +156.7%
Contains less Saturated Fat -75.9%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains more Monounsaturated Fat +213.4%
Contains more Polyunsaturated fat +156.7%
Contains less Saturated Fat -75.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
5
:
0
Navy beans
Navy beans
Contains more Starch +250.1%
Contains more Sucrose +59.5%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Spelt
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Navy beans
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +250.1%
Contains more Sucrose +59.5%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Navy beans Opinion
Net carbs 59.49g 15.55g Spelt
Protein 14.57g 8.23g Spelt
Fats 2.43g 0.62g Spelt
Carbs 70.19g 26.05g Spelt
Calories 338kcal 140kcal Spelt
Starch 53.92g 15.4g Spelt
Fructose 0.24g 0g Spelt
Sugar 6.82g 0.37g Navy beans
Fiber 10.7g 10.5g Spelt
Calcium 27mg 69mg Navy beans
Iron 4.44mg 2.36mg Spelt
Magnesium 136mg 53mg Spelt
Phosphorus 401mg 144mg Spelt
Potassium 388mg 389mg Navy beans
Sodium 8mg 0mg Navy beans
Zinc 3.28mg 1.03mg Spelt
Copper 0.511mg 0.21mg Spelt
Manganese 2.983mg 0.527mg Spelt
Selenium 11.7µg 2.9µg Spelt
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 0.01mg Spelt
Vitamin C 0mg 0.9mg Navy beans
Vitamin B1 0.364mg 0.237mg Spelt
Vitamin B2 0.113mg 0.066mg Spelt
Vitamin B3 6.843mg 0.649mg Spelt
Vitamin B5 1.068mg 0.266mg Spelt
Vitamin B6 0.23mg 0.138mg Spelt
Folate 45µg 140µg Navy beans
Vitamin K 3.6µg 0.6µg Spelt
Tryptophan 0.132mg 0.1mg Spelt
Threonine 0.443mg 0.289mg Spelt
Isoleucine 0.552mg 0.387mg Spelt
Leucine 1.07mg 0.7mg Spelt
Lysine 0.409mg 0.52mg Navy beans
Methionine 0.258mg 0.111mg Spelt
Phenylalanine 0.737mg 0.471mg Spelt
Valine 0.681mg 0.504mg Spelt
Histidine 0.36mg 0.206mg Spelt
Saturated Fat 0.406g 0.098g Navy beans
Monounsaturated Fat 0.445g 0.142g Spelt
Polyunsaturated fat 1.258g 0.49g Spelt
Omega-3 - ALA 0.065g 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Navy beans
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
20%
Navy beans
Minerals Daily Need Coverage Score
119%
Spelt
43%
Navy beans

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.3)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 6.45g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.308g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 24)

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.