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  6. Spelt vs. Navy bean raw

Spelt vs. Navy bean raw — In-Depth Nutrition Comparison

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What are the main differences between spelt and navy bean raw?

  • Spelt is richer in manganese, phosphorus, vitamin B3, iron, zinc, selenium, copper, and magnesium, yet navy bean raw 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 raw. Spelt has 11.7µg of selenium, while navy bean raw has 0.6µg.
  • Navy bean raw has a lower glycemic index than spelt.

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

Infographic

Spelt vs Navy bean 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
10
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more MagnesiumMagnesium +34.7%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +26.4%
Contains more IronIron +130.1%
Contains more CopperCopper +43.5%
Contains more ZincZinc +268.5%
Contains more PhosphorusPhosphorus +301%
Contains less SodiumSodium -38.5%
Contains more ManganeseManganese +631.1%
Contains more SeleniumSelenium +1850%

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
5
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +460.9%
Contains more Vitamin B5Vitamin B5 +29.5%
Contains more Vitamin B6Vitamin B6 +20.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +90.3%
Contains more FolateFolate +193.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.39mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Navy bean raw DV% diff.
Manganese 2.983mg 0.408mg 112%
Fiber 10.7g 43%
Phosphorus 401mg 100mg 43%
Vitamin B3 6.843mg 1.22mg 35%
Iron 4.44mg 1.93mg 31%
Zinc 3.28mg 0.89mg 22%
Folate 45µg 132µg 22%
Starch 53.92g 22%
Vitamin C 0mg 18.8mg 21%
Selenium 11.7µg 0.6µg 20%
Carbs 70.19g 13.05g 19%
Protein 14.57g 6.15g 17%
Copper 0.511mg 0.356mg 17%
Calories 338kcal 67kcal 14%
Magnesium 136mg 101mg 8%
Vitamin B2 0.113mg 0.215mg 8%
Polyunsaturated fat 1.258g 0.407g 6%
Vitamin B5 1.068mg 0.825mg 5%
Vitamin E 0.79mg 5%
Vitamin B6 0.23mg 0.191mg 3%
Vitamin K 3.6µg 3%
Fats 2.43g 0.7g 3%
Vitamin B1 0.364mg 0.39mg 2%
Potassium 388mg 307mg 2%
Calcium 27mg 15mg 1%
Saturated fat 0.406g 0.085g 1%
Monounsaturated fat 0.445g 0.052g 1%
Net carbs 59.49g 13.05g N/A
Sugar 6.82g N/A
Sodium 8mg 13mg 0%
Tryptophan 0.132mg 0.064mg 0%
Threonine 0.443mg 0.258mg 0%
Isoleucine 0.552mg 0.273mg 0%
Leucine 1.07mg 0.442mg 0%
Lysine 0.409mg 0.35mg 0%
Methionine 0.258mg 0.064mg 0%
Phenylalanine 0.737mg 0.31mg 0%
Valine 0.681mg 0.316mg 0%
Histidine 0.36mg 0.172mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
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
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 ProteinProtein +136.9%
Contains more FatsFats +247.1%
Contains more CarbsCarbs +437.9%
Contains more OtherOther +88.4%
Contains more WaterWater +618.2%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +755.8%
Contains more Poly. FatPolyunsaturated fat +209.1%
Contains less Sat. FatSaturated fat -79.1%

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 bean raw - 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.