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  6. Spelt vs. Winged bean

Spelt vs. Winged bean — In-Depth Nutrition Comparison

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How are spelt and winged bean different?

  • Spelt is higher in manganese, phosphorus, vitamin B3, iron, magnesium, selenium, vitamin B5, zinc, and vitamin B6; however, winged bean is richer in copper.
  • Daily need coverage for manganese for spelt is 107% higher.
  • Spelt contains 17 times more selenium than winged bean. While spelt contains 11.7µg of selenium, winged bean contains only 0.7µg.
  • Winged bean has a lower glycemic index (32) than spelt (63).

Spelt, uncooked and Winged bean tuber, raw are the varieties used in this article.

Infographic

Spelt vs Winged 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
7
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +466.7%
Contains more IronIron +122%
Contains more ZincZinc +136%
Contains more PhosphorusPhosphorus +791.1%
Contains less SodiumSodium -77.1%
Contains more ManganeseManganese +460.7%
Contains more SeleniumSelenium +1571.4%
Contains more CalciumCalcium +11.1%
Contains more PotassiumPotassium +51%
Contains more CopperCopper +171.2%

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
6
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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +317.3%
Contains more Vitamin B5Vitamin B5 +820.7%
Contains more Vitamin B6Vitamin B6 +206.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +136.8%
Contains more Vitamin B2Vitamin B2 +31.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.379mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Winged bean DV% diff.
Manganese 2.983mg 0.532mg 107%
Copper 0.511mg 1.386mg 97%
Phosphorus 401mg 45mg 51%
Fiber 10.7g 43%
Vitamin B3 6.843mg 1.64mg 33%
Iron 4.44mg 2mg 31%
Magnesium 136mg 24mg 27%
Starch 53.92g 22%
Selenium 11.7µg 0.7µg 20%
Vitamin B5 1.068mg 0.116mg 19%
Zinc 3.28mg 1.39mg 17%
Carbs 70.19g 28.1g 14%
Vitamin B6 0.23mg 0.075mg 12%
Calories 338kcal 148kcal 10%
Folate 45µg 19µg 7%
Polyunsaturated fat 1.258g 0.174g 7%
Potassium 388mg 586mg 6%
Protein 14.57g 11.6g 6%
Vitamin E 0.79mg 5%
Vitamin K 3.6µg 3%
Vitamin B2 0.113mg 0.149mg 3%
Fats 2.43g 0.9g 2%
Vitamin B1 0.364mg 0.379mg 1%
Sodium 8mg 35mg 1%
Saturated fat 0.406g 0.222g 1%
Monounsaturated fat 0.445g 0.234g 1%
Net carbs 59.49g 28.1g N/A
Calcium 27mg 30mg 0%
Sugar 6.82g N/A
Tryptophan 0.132mg 0.252mg 0%
Threonine 0.443mg 0.451mg 0%
Isoleucine 0.552mg 0.425mg 0%
Leucine 1.07mg 0.64mg 0%
Lysine 0.409mg 0.592mg 0%
Methionine 0.258mg 0.143mg 0%
Phenylalanine 0.737mg 0.451mg 0%
Valine 0.681mg 0.599mg 0%
Histidine 0.36mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +25.6%
Contains more FatsFats +170%
Contains more CarbsCarbs +149.8%
Contains more WaterWater +420.9%
Contains more OtherOther +11.7%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +90.2%
Contains more Poly. FatPolyunsaturated fat +623%
Contains less Sat. FatSaturated fat -45.3%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.