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  6. Spelt vs. Green beans

Spelt vs. Green beans — In-Depth Nutrition Comparison

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Summary of differences between spelt and green beans

  • Spelt has more manganese, phosphorus, copper, iron, vitamin B3, fiber, magnesium, zinc, and vitamin B1, while green beans have more vitamin K.
  • Spelt covers your daily need for manganese, 117% more than green beans.
  • Spelt contains 14 times more phosphorus than green beans. While spelt contains 401mg of phosphorus, green beans contain only 29mg.
  • Green beans have a lower glycemic index. The glycemic index of green beans is 20, while the glycemic index of spelt is 63.

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

Infographic

Spelt vs Green 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
8
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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +655.6%
Contains more PotassiumPotassium +165.8%
Contains more IronIron +583.1%
Contains more CopperCopper +796.5%
Contains more ZincZinc +1212%
Contains more PhosphorusPhosphorus +1282.8%
Contains more ManganeseManganese +946.7%
Contains more SeleniumSelenium +5750%
Contains more CalciumCalcium +63%
Contains less SodiumSodium -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
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin EVitamin E +71.7%
Contains more Vitamin B1Vitamin B1 +391.9%
Contains more Vitamin B2Vitamin B2 +16.5%
Contains more Vitamin B3Vitamin B3 +1014.5%
Contains more Vitamin B5Vitamin B5 +1343.2%
Contains more Vitamin B6Vitamin B6 +310.7%
Contains more FolateFolate +36.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +1230.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Green beans DV% diff.
Manganese 2.983mg 0.285mg 117%
Phosphorus 401mg 29mg 53%
Copper 0.511mg 0.057mg 50%
Iron 4.44mg 0.65mg 47%
Vitamin B3 6.843mg 0.614mg 39%
Vitamin K 3.6µg 47.9µg 37%
Fiber 10.7g 3.2g 30%
Magnesium 136mg 18mg 28%
Zinc 3.28mg 0.25mg 28%
Protein 14.57g 1.89g 25%
Vitamin B1 0.364mg 0.074mg 24%
Starch 53.92g 22%
Carbs 70.19g 7.88g 21%
Selenium 11.7µg 0.2µg 21%
Vitamin B5 1.068mg 0.074mg 20%
Calories 338kcal 35kcal 15%
Vitamin B6 0.23mg 0.056mg 13%
Vitamin C 0mg 9.7mg 11%
Polyunsaturated fat 1.258g 0.145g 7%
Potassium 388mg 146mg 7%
Vitamin A 0µg 32µg 4%
Fats 2.43g 0.28g 3%
Folate 45µg 33µg 3%
Choline 16.9mg 3%
Saturated fat 0.406g 0.064g 2%
Vitamin E 0.79mg 0.46mg 2%
Calcium 27mg 44mg 2%
Vitamin B2 0.113mg 0.097mg 1%
Monounsaturated fat 0.445g 0.011g 1%
Net carbs 59.49g 4.68g N/A
Sugar 6.82g 3.63g N/A
Sodium 8mg 1mg 0%
Tryptophan 0.132mg 0.02mg 0%
Threonine 0.443mg 0.082mg 0%
Isoleucine 0.552mg 0.069mg 0%
Leucine 1.07mg 0.116mg 0%
Lysine 0.409mg 0.091mg 0%
Methionine 0.258mg 0.023mg 0%
Phenylalanine 0.737mg 0.069mg 0%
Valine 0.681mg 0.093mg 0%
Histidine 0.36mg 0.035mg 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
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 ProteinProtein +670.9%
Contains more FatsFats +767.9%
Contains more CarbsCarbs +790.7%
Contains more OtherOther +145.2%
Contains more WaterWater +709.6%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +3945.5%
Contains more Poly. FatPolyunsaturated fat +767.6%
Contains less Sat. FatSaturated fat -84.2%

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 beans - 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.