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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 are higher in folate.
  • Spelt covers your daily need for 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 contain 0.649mg.
  • Spelt has a higher glycemic index (63) than navy beans (39).

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

Infographic

Spelt vs Navy beans infographic
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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
7
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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more MagnesiumMagnesium +156.6%
Contains more IronIron +88.1%
Contains more CopperCopper +143.3%
Contains more ZincZinc +218.4%
Contains more PhosphorusPhosphorus +178.5%
Contains more ManganeseManganese +466%
Contains more SeleniumSelenium +303.4%
Contains more CalciumCalcium +155.6%
Contains less SodiumSodium -100%
~equal in Potassium ~389mg

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
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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin EVitamin E +7800%
Contains more Vitamin B1Vitamin B1 +53.6%
Contains more Vitamin B2Vitamin B2 +71.2%
Contains more Vitamin B3Vitamin B3 +954.4%
Contains more Vitamin B5Vitamin B5 +301.5%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin KVitamin K +500%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +211.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Navy beans DV% diff.
Manganese 2.983mg 0.527mg 107%
Vitamin B3 6.843mg 0.649mg 39%
Phosphorus 401mg 144mg 37%
Copper 0.511mg 0.21mg 33%
Iron 4.44mg 2.36mg 26%
Folate 45µg 140µg 24%
Magnesium 136mg 53mg 20%
Zinc 3.28mg 1.03mg 20%
Vitamin B5 1.068mg 0.266mg 16%
Selenium 11.7µg 2.9µg 16%
Starch 53.92g 15.4g 16%
Carbs 70.19g 26.05g 15%
Protein 14.57g 8.23g 13%
Vitamin B1 0.364mg 0.237mg 11%
Calories 338kcal 140kcal 10%
Choline 44.7mg 8%
Vitamin B6 0.23mg 0.138mg 7%
Polyunsaturated fat 1.258g 0.49g 5%
Vitamin E 0.79mg 0.01mg 5%
Vitamin B2 0.113mg 0.066mg 4%
Calcium 27mg 69mg 4%
Vitamin K 3.6µg 0.6µg 3%
Fats 2.43g 0.62g 3%
Fiber 10.7g 10.5g 1%
Vitamin C 0mg 0.9mg 1%
Saturated fat 0.406g 0.098g 1%
Monounsaturated fat 0.445g 0.142g 1%
Net carbs 59.49g 15.55g N/A
Potassium 388mg 389mg 0%
Sugar 6.82g 0.37g N/A
Sodium 8mg 0mg 0%
Tryptophan 0.132mg 0.1mg 0%
Threonine 0.443mg 0.289mg 0%
Isoleucine 0.552mg 0.387mg 0%
Leucine 1.07mg 0.7mg 0%
Lysine 0.409mg 0.52mg 0%
Methionine 0.258mg 0.111mg 0%
Phenylalanine 0.737mg 0.471mg 0%
Valine 0.681mg 0.504mg 0%
Histidine 0.36mg 0.206mg 0%
Fructose 0.24g 0g 0%
Omega-3 - ALA 0.065g 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more ProteinProtein +77%
Contains more FatsFats +291.9%
Contains more CarbsCarbs +169.4%
Contains more OtherOther +38.8%
Contains more WaterWater +479%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains more Mono. FatMonounsaturated fat +213.4%
Contains more Poly. FatPolyunsaturated fat +156.7%
Contains less Sat. FatSaturated fat -75.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
5
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
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 StarchStarch +250.1%
Contains more SucroseSucrose +59.5%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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.