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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 from 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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
Spelt
5
:
3
Winged bean
Winged bean
Contains more Iron +122%
Contains more Magnesium +466.7%
Contains more Phosphorus +791.1%
Contains less Sodium -77.1%
Contains more Zinc +136%
Contains more Calcium +11.1%
Contains more Potassium +51%
Contains more Copper +171.2%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Contains more Iron +122%
Contains more Magnesium +466.7%
Contains more Phosphorus +791.1%
Contains less Sodium -77.1%
Contains more Zinc +136%
Contains more Calcium +11.1%
Contains more Potassium +51%
Contains more Copper +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
Spelt
7
:
3
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin B3 +317.3%
Contains more Vitamin B5 +820.7%
Contains more Vitamin B6 +206.7%
Contains more Folate +136.8%
Contains more Vitamin B2 +31.9%
Equal in Vitamin B1 - 0.379
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%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +317.3%
Contains more Vitamin B5 +820.7%
Contains more Vitamin B6 +206.7%
Contains more Folate +136.8%
Contains more Vitamin B2 +31.9%
Equal in Vitamin B1 - 0.379

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
:
2
Winged bean
Winged bean
Contains more Protein +25.6%
Contains more Fats +170%
Contains more Carbs +149.8%
Contains more Water +420.9%
Contains more Other +11.7%
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
Winged bean
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 Protein +25.6%
Contains more Fats +170%
Contains more Carbs +149.8%
Contains more Water +420.9%
Contains more Other +11.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +90.2%
Contains more Polyunsaturated fat +623%
Contains less Saturated Fat -45.3%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +90.2%
Contains more Polyunsaturated fat +623%
Contains less Saturated Fat -45.3%

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 Winged bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spelt Winged bean Opinion
Net carbs 59.49g 28.1g Spelt
Protein 14.57g 11.6g Spelt
Fats 2.43g 0.9g Spelt
Carbs 70.19g 28.1g Spelt
Calories 338kcal 148kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Winged bean
Fiber 10.7g Spelt
Calcium 27mg 30mg Winged bean
Iron 4.44mg 2mg Spelt
Magnesium 136mg 24mg Spelt
Phosphorus 401mg 45mg Spelt
Potassium 388mg 586mg Winged bean
Sodium 8mg 35mg Spelt
Zinc 3.28mg 1.39mg Spelt
Copper 0.511mg 1.386mg Winged bean
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg Spelt
Vitamin B1 0.364mg 0.379mg Winged bean
Vitamin B2 0.113mg 0.149mg Winged bean
Vitamin B3 6.843mg 1.64mg Spelt
Vitamin B5 1.068mg 0.116mg Spelt
Vitamin B6 0.23mg 0.075mg Spelt
Folate 45µg 19µg Spelt
Vitamin K 3.6µg Spelt
Tryptophan 0.132mg 0.252mg Winged bean
Threonine 0.443mg 0.451mg Winged bean
Isoleucine 0.552mg 0.425mg Spelt
Leucine 1.07mg 0.64mg Spelt
Lysine 0.409mg 0.592mg Winged bean
Methionine 0.258mg 0.143mg Spelt
Phenylalanine 0.737mg 0.451mg Spelt
Valine 0.681mg 0.599mg Spelt
Histidine 0.36mg 0.241mg Spelt
Saturated Fat 0.406g 0.222g Winged bean
Monounsaturated Fat 0.445g 0.234g Spelt
Polyunsaturated fat 1.258g 0.174g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Winged 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
17%
Winged bean
Minerals Daily Need Coverage Score
92%
Spelt
85%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 6.82g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.184g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 31)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 27mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.5)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

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. 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.