Spelt vs. Refried beans — In-Depth Nutrition Comparison
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Summary of differences between spelt and refried beans
- The amount of manganese, phosphorus, copper, vitamin B3, iron, fiber, zinc, magnesium, vitamin B1, and vitamin B5 in spelt is higher than in refried beans.
- Spelt covers your daily need for manganese, 117% more than refried beans.
- Spelt contains 19 times more vitamin B3 than refried beans. While spelt contains 6.843mg of vitamin B3, refried beans contain only 0.367mg.
- Refried beans have a lower glycemic index. The glycemic index of refried beans is 38, while the glycemic index of spelt is 63.
These are the specific foods used in this comparison Spelt, uncooked and Refried beans, canned, traditional style (includes USDA commodity).
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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 MagnesiumMagnesium | +288.6% |
| Contains more PotassiumPotassium | +21.6% |
| Contains more IronIron | +208.3% |
| Contains more CopperCopper | +296.1% |
| Contains more ZincZinc | +465.5% |
| Contains more PhosphorusPhosphorus | +335.9% |
| Contains less SodiumSodium | -97.8% |
| Contains more ManganeseManganese | +932.2% |
| Contains more SeleniumSelenium | +101.7% |
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.
| Contains more Vitamin EVitamin E | +777.8% |
| Contains more Vitamin B1Vitamin B1 | +378.9% |
| Contains more Vitamin B2Vitamin B2 | +43% |
| Contains more Vitamin B3Vitamin B3 | +1764.6% |
| Contains more Vitamin B5Vitamin B5 | +465.1% |
| Contains more Vitamin B6Vitamin B6 | +123.3% |
| Contains more Vitamin KVitamin K | +71.4% |
| Contains more FolateFolate | +309.1% |
| Contains more Vitamin CVitamin C | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
| Contains more ProteinProtein | +192.6% |
| Contains more FatsFats | +20.9% |
| Contains more CarbsCarbs | +418% |
| Contains more WaterWater | +605.5% |
~equal in
Other
~1.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
Saturated fat:
Sat. Fat
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
| Contains less Sat. FatSaturated fat | -35.7% |
| Contains more Poly. FatPolyunsaturated fat | +131.7% |
| Contains more Mono. FatMonounsaturated fat | +35.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
7.43 g
Sucrose:
0.54 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +625.7% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Sucrose
~0.54g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 2.983mg | 0.289mg | 117% |
| Phosphorus | 401mg | 92mg | 44% |
| Copper | 0.511mg | 0.129mg | 42% |
| Vitamin B3 | 6.843mg | 0.367mg | 40% |
| Iron | 4.44mg | 1.44mg | 38% |
| Fiber | 10.7g | 3.7g | 28% |
| Zinc | 3.28mg | 0.58mg | 25% |
| Magnesium | 136mg | 35mg | 24% |
| Vitamin B1 | 0.364mg | 0.076mg | 24% |
| Histidine | 0.36mg | 153mg | 22% |
| Protein | 14.57g | 4.98g | 19% |
| Carbs | 70.19g | 13.55g | 19% |
| Starch | 53.92g | 7.43g | 19% |
| Vitamin B5 | 1.068mg | 0.189mg | 18% |
| Sodium | 8mg | 370mg | 16% |
| Calories | 338kcal | 90kcal | 12% |
| Selenium | 11.7µg | 5.8µg | 11% |
| Vitamin B6 | 0.23mg | 0.103mg | 10% |
| Folate | 45µg | 11µg | 9% |
| Vitamin C | 0mg | 6mg | 7% |
| Polyunsaturated fat | 1.258g | 0.543g | 5% |
| Vitamin E | 0.79mg | 0.09mg | 5% |
| Choline | 21.2mg | 4% | |
| Vitamin B2 | 0.113mg | 0.079mg | 3% |
| Potassium | 388mg | 319mg | 2% |
| Vitamin K | 3.6µg | 2.1µg | 1% |
| Fats | 2.43g | 2.01g | 1% |
| Saturated fat | 0.406g | 0.631g | 1% |
| Net carbs | 59.49g | 9.85g | N/A |
| Calcium | 27mg | 29mg | 0% |
| Sugar | 6.82g | 0.54g | N/A |
| Trans fat | 0.016g | N/A | |
| Monounsaturated fat | 0.445g | 0.601g | 0% |
| Tryptophan | 0.132mg | 0.065mg | 0% |
| Threonine | 0.443mg | 0.231mg | 0% |
| Isoleucine | 0.552mg | 0.242mg | 0% |
| Leucine | 1.07mg | 0.438mg | 0% |
| Lysine | 0.409mg | 0.377mg | 0% |
| Methionine | 0.258mg | 0.083mg | 0% |
| Phenylalanine | 0.737mg | 0.297mg | 0% |
| Valine | 0.681mg | 0.287mg | 0% |
| Fructose | 0.24g | 0g | 0% |
| Omega-3 - ALA | 0.065g | 0.169g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.008g | N/A |
| Omega-6 - Linoleic acid | 0.36g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
10%
Minerals Daily Need Coverage Score
119%
33%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 362mg)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 0.225g)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Refried beans is lower in Sugar (difference - 6.28g)
Which food is lower in glycemic index?
Refried beans is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)