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Spelt vs Navy bean - In-Depth Nutrition Comparison

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What are the main differences between Spelt and Navy bean?

  • Spelt is richer in Manganese, Phosphorus, Vitamin B3, Iron, Zinc, Selenium, Copper, and Magnesium, yet Navy bean is richer in Folate, and Vitamin C.
  • Spelt's daily need coverage for Manganese is 112% higher.
  • Spelt has 20 times more Selenium than Navy bean. Spelt has 11.7µg of Selenium, while Navy bean has 0.6µg.

We used Spelt, uncooked and Beans, navy, mature seeds, sprouted, raw types in this comparison.

Infographic

Spelt vs Navy bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
Spelt
8
:
0
Navy bean
Navy bean
Contains more Calcium +80%
Contains more Iron +130.1%
Contains more Magnesium +34.7%
Contains more Phosphorus +301%
Contains more Potassium +26.4%
Contains less Sodium -38.5%
Contains more Zinc +268.5%
Contains more Copper +43.5%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Navy bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Calcium +80%
Contains more Iron +130.1%
Contains more Magnesium +34.7%
Contains more Phosphorus +301%
Contains more Potassium +26.4%
Contains less Sodium -38.5%
Contains more Zinc +268.5%
Contains more Copper +43.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
Spelt
6
:
5
Navy bean
Navy bean
Contains more Vitamin A +150%
Contains more Vitamin B3 +460.9%
Contains more Vitamin B5 +29.5%
Contains more Vitamin B6 +20.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +90.3%
Contains more Folate +193.3%
Equal in Vitamin B1 - 0.39
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 bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +150%
Contains more Vitamin B3 +460.9%
Contains more Vitamin B5 +29.5%
Contains more Vitamin B6 +20.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +90.3%
Contains more Folate +193.3%
Equal in Vitamin B1 - 0.39

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Navy bean
Navy bean
Contains more Protein +136.9%
Contains more Fats +247.1%
Contains more Carbs +437.9%
Contains more Other +88.4%
Contains more Water +618.2%
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 bean
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more Protein +136.9%
Contains more Fats +247.1%
Contains more Carbs +437.9%
Contains more Other +88.4%
Contains more Water +618.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Navy bean
Navy bean
Contains more Monounsaturated Fat +755.8%
Contains more Polyunsaturated fat +209.1%
Contains less Saturated Fat -79.1%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Navy bean
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +755.8%
Contains more Polyunsaturated fat +209.1%
Contains less Saturated Fat -79.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spelt Navy bean
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Navy bean Opinion
Net carbs 59.49g 13.05g Spelt
Protein 14.57g 6.15g Spelt
Fats 2.43g 0.7g Spelt
Carbs 70.19g 13.05g Spelt
Calories 338kcal 67kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Navy bean
Fiber 10.7g Spelt
Calcium 27mg 15mg Spelt
Iron 4.44mg 1.93mg Spelt
Magnesium 136mg 101mg Spelt
Phosphorus 401mg 100mg Spelt
Potassium 388mg 307mg Spelt
Sodium 8mg 13mg Spelt
Zinc 3.28mg 0.89mg Spelt
Copper 0.511mg 0.356mg Spelt
Vitamin A 10IU 4IU Spelt
Vitamin E 0.79mg Spelt
Vitamin C 0mg 18.8mg Navy bean
Vitamin B1 0.364mg 0.39mg Navy bean
Vitamin B2 0.113mg 0.215mg Navy bean
Vitamin B3 6.843mg 1.22mg Spelt
Vitamin B5 1.068mg 0.825mg Spelt
Vitamin B6 0.23mg 0.191mg Spelt
Folate 45µg 132µg Navy bean
Vitamin K 3.6µg Spelt
Tryptophan 0.132mg 0.064mg Spelt
Threonine 0.443mg 0.258mg Spelt
Isoleucine 0.552mg 0.273mg Spelt
Leucine 1.07mg 0.442mg Spelt
Lysine 0.409mg 0.35mg Spelt
Methionine 0.258mg 0.064mg Spelt
Phenylalanine 0.737mg 0.31mg Spelt
Valine 0.681mg 0.316mg Spelt
Histidine 0.36mg 0.172mg Spelt
Saturated Fat 0.406g 0.085g Navy bean
Monounsaturated Fat 0.445g 0.052g Spelt
Polyunsaturated fat 1.258g 0.407g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Navy bean
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
35%
Spelt
35%
Navy bean
Minerals Daily Need Coverage Score
92%
Spelt
45%
Navy bean

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 5mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.3)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 6.82g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.321g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 24)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.