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  6. Spelt vs. Yardlong bean (Asparagus bean)

Spelt vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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Significant differences between Spelt and Yardlong bean (Asparagus bean)

  • Spelt is richer than Yardlong bean (Asparagus bean) in Manganese, Copper, Phosphorus, Iron, Vitamin B3, Zinc, Vitamin B1, Magnesium, Vitamin B5, and Selenium.
  • Spelt covers your daily Manganese needs 121% more than Yardlong bean (Asparagus bean).
  • Spelt has 21 times more Vitamin B5 than Yardlong bean (Asparagus bean). Spelt has 1.068mg of Vitamin B5, while Yardlong bean (Asparagus bean) has 0.051mg.

Specific food types used in this comparison are Spelt, uncooked and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Spelt vs Yardlong bean (Asparagus 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
8
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Iron +353.1%
Contains more Magnesium +223.8%
Contains more Phosphorus +603.5%
Contains more Potassium +33.8%
Contains more Zinc +811.1%
Contains more Copper +987.2%
Contains more Manganese +1384.1%
Contains more Selenium +680%
Contains more Calcium +63%
Contains less Sodium -50%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Iron +353.1%
Contains more Magnesium +223.8%
Contains more Phosphorus +603.5%
Contains more Potassium +33.8%
Contains more Zinc +811.1%
Contains more Copper +987.2%
Contains more Manganese +1384.1%
Contains more Selenium +680%
Contains more Calcium +63%
Contains less Sodium -50%

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
7
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B1 +328.2%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +986.2%
Contains more Vitamin B5 +1994.1%
Contains more Vitamin B6 +858.3%
Contains more Vitamin A +4400%
Contains more Vitamin C +∞%
Equal in Folate - 45
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%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B1 +328.2%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +986.2%
Contains more Vitamin B5 +1994.1%
Contains more Vitamin B6 +858.3%
Contains more Vitamin A +4400%
Contains more Vitamin C +∞%
Equal in Folate - 45

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +475.9%
Contains more Fats +2330%
Contains more Carbs +664.6%
Contains more Other +148.6%
Contains more Water +693.7%
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
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +475.9%
Contains more Fats +2330%
Contains more Carbs +664.6%
Contains more Other +148.6%
Contains more Water +693.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +4844.4%
Contains more Polyunsaturated fat +2895.2%
Contains less Saturated Fat -93.6%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +4844.4%
Contains more Polyunsaturated fat +2895.2%
Contains less Saturated Fat -93.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Spelt Yardlong bean (Asparagus bean) Opinion
Net carbs 59.49g 9.18g Spelt
Protein 14.57g 2.53g Spelt
Fats 2.43g 0.1g Spelt
Carbs 70.19g 9.18g Spelt
Calories 338kcal 47kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Yardlong bean (Asparagus bean)
Fiber 10.7g Spelt
Calcium 27mg 44mg Yardlong bean (Asparagus bean)
Iron 4.44mg 0.98mg Spelt
Magnesium 136mg 42mg Spelt
Phosphorus 401mg 57mg Spelt
Potassium 388mg 290mg Spelt
Sodium 8mg 4mg Yardlong bean (Asparagus bean)
Zinc 3.28mg 0.36mg Spelt
Copper 0.511mg 0.047mg Spelt
Manganese 2.983mg 0.201mg Spelt
Selenium 11.7µg 1.5µg Spelt
Vitamin A 10IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.79mg Spelt
Vitamin C 0mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.364mg 0.085mg Spelt
Vitamin B2 0.113mg 0.099mg Spelt
Vitamin B3 6.843mg 0.63mg Spelt
Vitamin B5 1.068mg 0.051mg Spelt
Vitamin B6 0.23mg 0.024mg Spelt
Folate 45µg 45µg
Vitamin K 3.6µg Spelt
Tryptophan 0.132mg 0.029mg Spelt
Threonine 0.443mg 0.094mg Spelt
Isoleucine 0.552mg 0.135mg Spelt
Leucine 1.07mg 0.18mg Spelt
Lysine 0.409mg 0.166mg Spelt
Methionine 0.258mg 0.036mg Spelt
Phenylalanine 0.737mg 0.139mg Spelt
Valine 0.681mg 0.146mg Spelt
Histidine 0.36mg 0.082mg Spelt
Saturated Fat 0.406g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.445g 0.009g Spelt
Polyunsaturated fat 1.258g 0.042g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Yardlong bean (Asparagus 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 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
35%
Spelt
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
119%
Spelt
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.38g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
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 cheaper?
?
The foods are relatively equal in price ($)

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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.