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  6. Spelt vs. Green bean raw

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

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Important differences between Spelt and Green bean raw

  • Spelt has more Manganese, Phosphorus, Copper, Iron, Vitamin B3, Fiber, Zinc, Magnesium, and Vitamin B1, however, Green bean raw is richer in Vitamin K.
  • Spelt's daily need coverage for Manganese is 120% more.
  • Spelt contains 14 times more Zinc than Green bean raw. Spelt contains 3.28mg of Zinc, while Green bean raw contains 0.24mg.

The food varieties used in the comparison are Spelt, uncooked and Beans, snap, green, raw.

Infographic

Spelt vs Green 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
8
:
2
Green bean raw
Green bean raw
Contains more Iron +331.1%
Contains more Magnesium +444%
Contains more Phosphorus +955.3%
Contains more Potassium +83.9%
Contains more Zinc +1266.7%
Contains more Copper +640.6%
Contains more Manganese +1281%
Contains more Selenium +1850%
Contains more Calcium +37%
Contains less Sodium -25%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Green bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 18% 17% 19% 1% 7% 24% 29% 4%
Contains more Iron +331.1%
Contains more Magnesium +444%
Contains more Phosphorus +955.3%
Contains more Potassium +83.9%
Contains more Zinc +1266.7%
Contains more Copper +640.6%
Contains more Manganese +1281%
Contains more Selenium +1850%
Contains more Calcium +37%
Contains less Sodium -25%

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
:
4
Green bean raw
Green bean raw
Contains more Vitamin E +92.7%
Contains more Vitamin B1 +343.9%
Contains more Vitamin B3 +832.3%
Contains more Vitamin B5 +374.7%
Contains more Vitamin B6 +63.1%
Contains more Folate +36.4%
Contains more Vitamin A +6800%
Contains more Vitamin C +∞%
Contains more Vitamin K +1094.4%
Equal in Vitamin B2 - 0.104
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%
Green bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Contains more Vitamin E +92.7%
Contains more Vitamin B1 +343.9%
Contains more Vitamin B3 +832.3%
Contains more Vitamin B5 +374.7%
Contains more Vitamin B6 +63.1%
Contains more Folate +36.4%
Contains more Vitamin A +6800%
Contains more Vitamin C +∞%
Contains more Vitamin K +1094.4%
Equal in Vitamin B2 - 0.104

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Green bean raw
Green bean raw
Contains more Protein +696.2%
Contains more Fats +1004.5%
Contains more Carbs +907%
Contains more Other +171.2%
Contains more Water +719.6%
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
Green bean raw
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more Protein +696.2%
Contains more Fats +1004.5%
Contains more Carbs +907%
Contains more Other +171.2%
Contains more Water +719.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Green bean raw
Green bean raw
Contains more Monounsaturated Fat +4350%
Contains more Polyunsaturated fat +1013.3%
Contains less Saturated Fat -87.7%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Green bean raw
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +4350%
Contains more Polyunsaturated fat +1013.3%
Contains less Saturated Fat -87.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
3
:
2
Green bean raw
Green bean raw
Contains more Starch +6027.3%
Contains more Sucrose +63.9%
Contains more Maltose +∞%
Contains more Glucose +79.8%
Contains more Fructose +479.2%
Spelt
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
Green bean raw
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +6027.3%
Contains more Sucrose +63.9%
Contains more Maltose +∞%
Contains more Glucose +79.8%
Contains more Fructose +479.2%

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 raw
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 raw Opinion
Net carbs 59.49g 4.27g Spelt
Protein 14.57g 1.83g Spelt
Fats 2.43g 0.22g Spelt
Carbs 70.19g 6.97g Spelt
Calories 338kcal 31kcal Spelt
Starch 53.92g 0.88g Spelt
Fructose 0.24g 1.39g Green bean raw
Sugar 6.82g 3.26g Green bean raw
Fiber 10.7g 2.7g Spelt
Calcium 27mg 37mg Green bean raw
Iron 4.44mg 1.03mg Spelt
Magnesium 136mg 25mg Spelt
Phosphorus 401mg 38mg Spelt
Potassium 388mg 211mg Spelt
Sodium 8mg 6mg Green bean raw
Zinc 3.28mg 0.24mg Spelt
Copper 0.511mg 0.069mg Spelt
Manganese 2.983mg 0.216mg Spelt
Selenium 11.7µg 0.6µg Spelt
Vitamin A 10IU 690IU Green bean raw
Vitamin A RAE 0µg 35µg Green bean raw
Vitamin E 0.79mg 0.41mg Spelt
Vitamin C 0mg 12.2mg Green bean raw
Vitamin B1 0.364mg 0.082mg Spelt
Vitamin B2 0.113mg 0.104mg Spelt
Vitamin B3 6.843mg 0.734mg Spelt
Vitamin B5 1.068mg 0.225mg Spelt
Vitamin B6 0.23mg 0.141mg Spelt
Folate 45µg 33µg Spelt
Vitamin K 3.6µg 43µg Green bean raw
Tryptophan 0.132mg 0.019mg Spelt
Threonine 0.443mg 0.079mg Spelt
Isoleucine 0.552mg 0.066mg Spelt
Leucine 1.07mg 0.112mg Spelt
Lysine 0.409mg 0.088mg Spelt
Methionine 0.258mg 0.022mg Spelt
Phenylalanine 0.737mg 0.067mg Spelt
Valine 0.681mg 0.09mg Spelt
Histidine 0.36mg 0.034mg Spelt
Saturated Fat 0.406g 0.05g Green bean raw
Monounsaturated Fat 0.445g 0.01g Spelt
Polyunsaturated fat 1.258g 0.113g 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 raw
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
27%
Green bean raw
Minerals Daily Need Coverage Score
119%
Spelt
16%
Green bean raw

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 raw
Green bean raw is lower in Sugar (difference - 3.56g)
Which food contains less Sodium?
Green bean raw
Green bean raw contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Green bean raw
Green bean raw is lower in Saturated Fat (difference - 0.356g)
Which food is lower in glycemic index?
Green bean raw
Green bean raw 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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.