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Spelt vs. Green bean — In-Depth Nutrition Comparison

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Summary of differences between Spelt and Green bean

  • Spelt has more Manganese, Phosphorus, Copper, Iron, Vitamin B3, Fiber, Magnesium, Zinc, and Vitamin B1, while Green bean has more Vitamin K.
  • Spelt covers your daily need of Manganese 117% more than Green bean.
  • Spelt contains 14 times more Phosphorus than Green bean. While Spelt contains 401mg of Phosphorus, Green bean contains only 29mg.

These are the specific foods used in this comparison Spelt, uncooked and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Spelt vs Green 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +583.1%
Contains more Magnesium +655.6%
Contains more Phosphorus +1282.8%
Contains more Potassium +165.8%
Contains more Zinc +1212%
Contains more Copper +796.5%
Contains more Manganese +946.7%
Contains more Selenium +5750%
Contains more Calcium +63%
Contains less Sodium -87.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Iron +583.1%
Contains more Magnesium +655.6%
Contains more Phosphorus +1282.8%
Contains more Potassium +165.8%
Contains more Zinc +1212%
Contains more Copper +796.5%
Contains more Manganese +946.7%
Contains more Selenium +5750%
Contains more Calcium +63%
Contains less Sodium -87.5%

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
:
Contains more Vitamin E +71.7%
Contains more Vitamin B1 +391.9%
Contains more Vitamin B2 +16.5%
Contains more Vitamin B3 +1014.5%
Contains more Vitamin B5 +1343.2%
Contains more Vitamin B6 +310.7%
Contains more Folate +36.4%
Contains more Vitamin A +6230%
Contains more Vitamin C +∞%
Contains more Vitamin K +1230.6%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin E +71.7%
Contains more Vitamin B1 +391.9%
Contains more Vitamin B2 +16.5%
Contains more Vitamin B3 +1014.5%
Contains more Vitamin B5 +1343.2%
Contains more Vitamin B6 +310.7%
Contains more Folate +36.4%
Contains more Vitamin A +6230%
Contains more Vitamin C +∞%
Contains more Vitamin K +1230.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +670.9%
Contains more Fats +767.9%
Contains more Carbs +790.7%
Contains more Other +145.2%
Contains more Water +709.6%
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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Protein +670.9%
Contains more Fats +767.9%
Contains more Carbs +790.7%
Contains more Other +145.2%
Contains more Water +709.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3945.5%
Contains more Polyunsaturated fat +767.6%
Contains less Saturated Fat -84.2%
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +3945.5%
Contains more Polyunsaturated fat +767.6%
Contains less Saturated Fat -84.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Green bean
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Green bean Opinion
Net carbs 59.49g 4.68g Spelt
Protein 14.57g 1.89g Spelt
Fats 2.43g 0.28g Spelt
Carbs 70.19g 7.88g Spelt
Calories 338kcal 35kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g 3.63g Green bean
Fiber 10.7g 3.2g Spelt
Calcium 27mg 44mg Green bean
Iron 4.44mg 0.65mg Spelt
Magnesium 136mg 18mg Spelt
Phosphorus 401mg 29mg Spelt
Potassium 388mg 146mg Spelt
Sodium 8mg 1mg Green bean
Zinc 3.28mg 0.25mg Spelt
Copper 0.511mg 0.057mg Spelt
Manganese 2.983mg 0.285mg Spelt
Selenium 11.7µg 0.2µg Spelt
Vitamin A 10IU 633IU Green bean
Vitamin A RAE 0µg 32µg Green bean
Vitamin E 0.79mg 0.46mg Spelt
Vitamin C 0mg 9.7mg Green bean
Vitamin B1 0.364mg 0.074mg Spelt
Vitamin B2 0.113mg 0.097mg Spelt
Vitamin B3 6.843mg 0.614mg Spelt
Vitamin B5 1.068mg 0.074mg Spelt
Vitamin B6 0.23mg 0.056mg Spelt
Folate 45µg 33µg Spelt
Vitamin K 3.6µg 47.9µg Green bean
Tryptophan 0.132mg 0.02mg Spelt
Threonine 0.443mg 0.082mg Spelt
Isoleucine 0.552mg 0.069mg Spelt
Leucine 1.07mg 0.116mg Spelt
Lysine 0.409mg 0.091mg Spelt
Methionine 0.258mg 0.023mg Spelt
Phenylalanine 0.737mg 0.069mg Spelt
Valine 0.681mg 0.093mg Spelt
Histidine 0.36mg 0.035mg Spelt
Saturated Fat 0.406g 0.064g Green bean
Monounsaturated Fat 0.445g 0.011g Spelt
Polyunsaturated fat 1.258g 0.145g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Green 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 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
24%
Green bean
Minerals Daily Need Coverage Score
119%
Spelt
14%
Green bean

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.8)
Which food is lower in Sugar?
Green bean
Green bean is lower in Sugar (difference - 3.19g)
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.342g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 43)
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

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.