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Spelt vs Mung bean - In-Depth Nutrition Comparison

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Significant differences between Spelt and Mung bean

  • Spelt is richer in Manganese, and Vitamin B3, while Mung bean is higher in Folate, Copper, Iron, Potassium, Fiber, Vitamin B1, Vitamin B5, and Magnesium.
  • Mung bean covers your daily Folate needs 145% more than Spelt.
  • Spelt has 3 times more Vitamin B3 than Mung bean. Spelt has 6.843mg of Vitamin B3, while Mung bean has 2.251mg.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
Spelt
3
:
5
Mung bean
Mung bean
Contains less Sodium -46.7%
Contains more Zinc +22.4%
Contains more Calcium +388.9%
Contains more Iron +51.8%
Contains more Magnesium +39%
Contains more Potassium +221.1%
Contains more Copper +84.1%
Equal in Phosphorus - 367
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Mung bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 40% 253% 135% 158% 110% 2% 74% 314%
Contains less Sodium -46.7%
Contains more Zinc +22.4%
Contains more Calcium +388.9%
Contains more Iron +51.8%
Contains more Magnesium +39%
Contains more Potassium +221.1%
Contains more Copper +84.1%
Equal in Phosphorus - 367

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
Spelt
2
:
9
Mung bean
Mung bean
Contains more Vitamin E +54.9%
Contains more Vitamin B3 +204%
Contains more Vitamin A +1040%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70.6%
Contains more Vitamin B2 +106.2%
Contains more Vitamin B5 +78.8%
Contains more Vitamin B6 +66.1%
Contains more Folate +1288.9%
Contains more Vitamin K +150%
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%
Mung bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
Contains more Vitamin E +54.9%
Contains more Vitamin B3 +204%
Contains more Vitamin A +1040%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70.6%
Contains more Vitamin B2 +106.2%
Contains more Vitamin B5 +78.8%
Contains more Vitamin B6 +66.1%
Contains more Folate +1288.9%
Contains more Vitamin K +150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
:
2
Mung bean
Mung bean
Contains more Fats +111.3%
Contains more Carbs +12.1%
Contains more Water +21.8%
Contains more Protein +63.8%
Contains more Other +85.5%
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
Mung bean
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 Fats +111.3%
Contains more Carbs +12.1%
Contains more Water +21.8%
Contains more Protein +63.8%
Contains more Other +85.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Mung bean
Mung bean
Contains more Monounsaturated Fat +176.4%
Contains more Polyunsaturated fat +227.6%
Contains less Saturated Fat -14.3%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Mung bean
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
Contains more Monounsaturated Fat +176.4%
Contains more Polyunsaturated fat +227.6%
Contains less Saturated Fat -14.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spelt Mung bean
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spelt Mung bean Opinion
Net carbs 59.49g 46.32g Spelt
Protein 14.57g 23.86g Mung bean
Fats 2.43g 1.15g Spelt
Carbs 70.19g 62.62g Spelt
Calories 338kcal 347kcal Mung bean
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g 6.6g Mung bean
Fiber 10.7g 16.3g Mung bean
Calcium 27mg 132mg Mung bean
Iron 4.44mg 6.74mg Mung bean
Magnesium 136mg 189mg Mung bean
Phosphorus 401mg 367mg Spelt
Potassium 388mg 1246mg Mung bean
Sodium 8mg 15mg Spelt
Zinc 3.28mg 2.68mg Spelt
Copper 0.511mg 0.941mg Mung bean
Vitamin A 10IU 114IU Mung bean
Vitamin A RAE 0µg 6µg Mung bean
Vitamin E 0.79mg 0.51mg Spelt
Vitamin C 0mg 4.8mg Mung bean
Vitamin B1 0.364mg 0.621mg Mung bean
Vitamin B2 0.113mg 0.233mg Mung bean
Vitamin B3 6.843mg 2.251mg Spelt
Vitamin B5 1.068mg 1.91mg Mung bean
Vitamin B6 0.23mg 0.382mg Mung bean
Folate 45µg 625µg Mung bean
Vitamin K 3.6µg 9µg Mung bean
Tryptophan 0.132mg 0.26mg Mung bean
Threonine 0.443mg 0.782mg Mung bean
Isoleucine 0.552mg 1.008mg Mung bean
Leucine 1.07mg 1.847mg Mung bean
Lysine 0.409mg 1.664mg Mung bean
Methionine 0.258mg 0.286mg Mung bean
Phenylalanine 0.737mg 1.443mg Mung bean
Valine 0.681mg 1.237mg Mung bean
Histidine 0.36mg 0.695mg Mung bean
Saturated Fat 0.406g 0.348g Mung bean
Monounsaturated Fat 0.445g 0.161g Spelt
Polyunsaturated fat 1.258g 0.384g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Mung 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
35%
Spelt
82%
Mung bean
Minerals Daily Need Coverage Score
92%
Spelt
135%
Mung bean

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 7mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.5)
Which food is lower in Sugar?
Mung bean
Mung bean is lower in Sugar (difference - 0.22g)
Which food is lower in Saturated Fat?
Mung bean
Mung bean is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.