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  6. Spelt vs. Yardlong beans

Spelt vs. Yardlong beans — In-Depth Nutrition Comparison

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Significant differences between spelt and yardlong beans

  • Spelt is richer than yardlong beans 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 beans.
  • Spelt has 21 times more vitamin B5 than yardlong beans. Spelt has 1.068mg of vitamin B5, while yardlong beans has 0.051mg.
  • Yardlong beans has a higher glycemic index (86) than spelt (63).

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

Infographic

Spelt vs Yardlong beans 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
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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more MagnesiumMagnesium +223.8%
Contains more PotassiumPotassium +33.8%
Contains more IronIron +353.1%
Contains more CopperCopper +987.2%
Contains more ZincZinc +811.1%
Contains more PhosphorusPhosphorus +603.5%
Contains more ManganeseManganese +1384.1%
Contains more SeleniumSelenium +680%
Contains more CalciumCalcium +63%
Contains less SodiumSodium -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
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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +328.2%
Contains more Vitamin B2Vitamin B2 +14.1%
Contains more Vitamin B3Vitamin B3 +986.2%
Contains more Vitamin B5Vitamin B5 +1994.1%
Contains more Vitamin B6Vitamin B6 +858.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~45µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Yardlong beans DV% diff.
Manganese 2.983mg 0.201mg 121%
Copper 0.511mg 0.047mg 52%
Phosphorus 401mg 57mg 49%
Iron 4.44mg 0.98mg 43%
Fiber 10.7g 43%
Vitamin B3 6.843mg 0.63mg 39%
Zinc 3.28mg 0.36mg 27%
Protein 14.57g 2.53g 24%
Vitamin B1 0.364mg 0.085mg 23%
Magnesium 136mg 42mg 22%
Starch 53.92g 22%
Vitamin B5 1.068mg 0.051mg 20%
Carbs 70.19g 9.18g 20%
Selenium 11.7µg 1.5µg 19%
Vitamin C 0mg 16.2mg 18%
Vitamin B6 0.23mg 0.024mg 16%
Calories 338kcal 47kcal 15%
Polyunsaturated fat 1.258g 0.042g 8%
Vitamin E 0.79mg 5%
Fats 2.43g 0.1g 4%
Vitamin A 0µg 23µg 3%
Potassium 388mg 290mg 3%
Vitamin K 3.6µg 3%
Saturated fat 0.406g 0.026g 2%
Calcium 27mg 44mg 2%
Monounsaturated fat 0.445g 0.009g 1%
Vitamin B2 0.113mg 0.099mg 1%
Net carbs 59.49g 9.18g N/A
Sugar 6.82g N/A
Sodium 8mg 4mg 0%
Folate 45µg 45µg 0%
Tryptophan 0.132mg 0.029mg 0%
Threonine 0.443mg 0.094mg 0%
Isoleucine 0.552mg 0.135mg 0%
Leucine 1.07mg 0.18mg 0%
Lysine 0.409mg 0.166mg 0%
Methionine 0.258mg 0.036mg 0%
Phenylalanine 0.737mg 0.139mg 0%
Valine 0.681mg 0.146mg 0%
Histidine 0.36mg 0.082mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
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
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 ProteinProtein +475.9%
Contains more FatsFats +2330%
Contains more CarbsCarbs +664.6%
Contains more OtherOther +148.6%
Contains more WaterWater +693.7%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +4844.4%
Contains more Poly. FatPolyunsaturated fat +2895.2%
Contains less Sat. FatSaturated fat -93.6%

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 beans - 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.