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  6. Spelt vs. Mung bean

Spelt vs. Mung bean — In-Depth Nutrition Comparison

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Significant differences between spelt and mung beans

  • Spelt is richer in manganese and vitamin B3, while mung beans are higher in folate, copper, iron, potassium, fiber, vitamin B1, vitamin B5, and magnesium.
  • Mung beans cover your daily folate needs 145% more than spelt.
  • Spelt has 3 times more vitamin B3 than mung beans. Spelt has 6.843mg of vitamin B3, while mung beans have 2.251mg.
  • Spelt has a higher glycemic index (63) than mung beans (31).

Specific food types used in this comparison are Spelt, uncooked and Mung beans, mature seeds, raw.

Infographic

Spelt vs Mung 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.
Spelt
Spelt
4
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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more ZincZinc +22.4%
Contains less SodiumSodium -46.7%
Contains more ManganeseManganese +188.2%
Contains more SeleniumSelenium +42.7%
Contains more MagnesiumMagnesium +39%
Contains more CalciumCalcium +388.9%
Contains more PotassiumPotassium +221.1%
Contains more IronIron +51.8%
Contains more CopperCopper +84.1%
~equal in Phosphorus ~367mg

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
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 2% 10% 155% 54% 42% 115% 88% 0% 23% 469%
Contains more Vitamin EVitamin E +54.9%
Contains more Vitamin B3Vitamin B3 +204%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +70.6%
Contains more Vitamin B2Vitamin B2 +106.2%
Contains more Vitamin B5Vitamin B5 +78.8%
Contains more Vitamin B6Vitamin B6 +66.1%
Contains more Vitamin KVitamin K +150%
Contains more FolateFolate +1288.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Mung bean DV% diff.
Folate 45µg 625µg 145%
Manganese 2.983mg 1.035mg 85%
Copper 0.511mg 0.941mg 48%
Iron 4.44mg 6.74mg 29%
Vitamin B3 6.843mg 2.251mg 29%
Potassium 388mg 1246mg 25%
Fiber 10.7g 16.3g 22%
Starch 53.92g 22%
Vitamin B1 0.364mg 0.621mg 21%
Protein 14.57g 23.86g 19%
Choline 97.9mg 18%
Vitamin B5 1.068mg 1.91mg 17%
Magnesium 136mg 189mg 13%
Vitamin B6 0.23mg 0.382mg 12%
Calcium 27mg 132mg 11%
Vitamin B2 0.113mg 0.233mg 9%
Selenium 11.7µg 8.2µg 6%
Polyunsaturated fat 1.258g 0.384g 6%
Vitamin C 0mg 4.8mg 5%
Zinc 3.28mg 2.68mg 5%
Phosphorus 401mg 367mg 5%
Vitamin K 3.6µg 9µg 5%
Carbs 70.19g 62.62g 3%
Fats 2.43g 1.15g 2%
Vitamin E 0.79mg 0.51mg 2%
Vitamin A 0µg 6µg 1%
Monounsaturated fat 0.445g 0.161g 1%
Calories 338kcal 347kcal 0%
Protein per 100 calories 4.3g 6.9g N/A
Calories per 10 g protein 232kcal 145kcal N/A
Weight per 100 calories 30g 29g N/A
Unsaturated / Saturated Fat ratio 4.2 1.6 N/A
Net carbs 59.49g 46.32g N/A
Sugar 6.82g 6.6g N/A
Sodium 8mg 15mg 0%
Saturated fat 0.406g 0.348g 0%
Tryptophan 0.132mg 0.26mg 0%
Threonine 0.443mg 0.782mg 0%
Isoleucine 0.552mg 1.008mg 0%
Leucine 1.07mg 1.847mg 0%
Lysine 0.409mg 1.664mg 0%
Methionine 0.258mg 0.286mg 0%
Phenylalanine 0.737mg 1.443mg 0%
Valine 0.681mg 1.237mg 0%
Histidine 0.36mg 0.695mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more FatsFats +111.3%
Contains more CarbsCarbs +12.1%
Contains more WaterWater +21.8%
Contains more ProteinProtein +63.8%
Contains more OtherOther +85.5%

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
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains more Mono. FatMonounsaturated fat +176.4%
Contains more Poly. FatPolyunsaturated fat +227.6%
Contains less Sat. FatSaturated fat -14.3%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.