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

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How are Spelt and Yardlong bean (Asparagus bean) different?

  • Spelt is higher in Manganese, Copper, Iron, Phosphorus, Vitamin B3, Zinc, Magnesium, Vitamin B1, and Vitamin B5, however Yardlong bean (Asparagus bean) is richer in Vitamin C.
  • Daily need coverage for Manganese from Spelt is 121% higher.
  • Spelt contains 19 times more Vitamin B5 than Yardlong bean (Asparagus bean). While Spelt contains 1.068mg of Vitamin B5, Yardlong bean (Asparagus bean) contains only 0.055mg.

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
Spelt
6
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Iron +844.7%
Contains more Magnesium +209.1%
Contains more Phosphorus +579.7%
Contains more Potassium +61.7%
Contains more Zinc +786.5%
Contains more Copper +964.6%
Contains more Calcium +85.2%
Contains less Sodium -50%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Iron +844.7%
Contains more Magnesium +209.1%
Contains more Phosphorus +579.7%
Contains more Potassium +61.7%
Contains more Zinc +786.5%
Contains more Copper +964.6%
Contains more Calcium +85.2%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
Spelt
7
:
4
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B1 +240.2%
Contains more Vitamin B3 +1569%
Contains more Vitamin B5 +1841.8%
Contains more Vitamin B6 +858.3%
Contains more Vitamin A +8550%
Contains more Vitamin C +∞%
Contains more Folate +37.8%
Equal in Vitamin B2 - 0.11
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 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin B1 +240.2%
Contains more Vitamin B3 +1569%
Contains more Vitamin B5 +1841.8%
Contains more Vitamin B6 +858.3%
Contains more Vitamin A +8550%
Contains more Vitamin C +∞%
Contains more Folate +37.8%
Equal in Vitamin B2 - 0.11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +420.4%
Contains more Fats +507.5%
Contains more Carbs +740.6%
Contains more Other +198.3%
Contains more Water +697.2%
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% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more Protein +420.4%
Contains more Fats +507.5%
Contains more Carbs +740.6%
Contains more Other +198.3%
Contains more Water +697.2%

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 +1136.1%
Contains more Polyunsaturated fat +644.4%
Contains less Saturated Fat -74.1%
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: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Contains more Monounsaturated Fat +1136.1%
Contains more Polyunsaturated fat +644.4%
Contains less Saturated Fat -74.1%

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 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
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Yardlong bean (Asparagus bean) Opinion
Net carbs 59.49g 8.35g Spelt
Protein 14.57g 2.8g Spelt
Fats 2.43g 0.4g Spelt
Carbs 70.19g 8.35g 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 50mg Yardlong bean (Asparagus bean)
Iron 4.44mg 0.47mg Spelt
Magnesium 136mg 44mg Spelt
Phosphorus 401mg 59mg Spelt
Potassium 388mg 240mg Spelt
Sodium 8mg 4mg Yardlong bean (Asparagus bean)
Zinc 3.28mg 0.37mg Spelt
Copper 0.511mg 0.048mg Spelt
Vitamin A 10IU 865IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 43µg Yardlong bean (Asparagus bean)
Vitamin E 0.79mg Spelt
Vitamin C 0mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.364mg 0.107mg Spelt
Vitamin B2 0.113mg 0.11mg Spelt
Vitamin B3 6.843mg 0.41mg Spelt
Vitamin B5 1.068mg 0.055mg Spelt
Vitamin B6 0.23mg 0.024mg Spelt
Folate 45µg 62µg Yardlong bean (Asparagus bean)
Vitamin K 3.6µg Spelt
Tryptophan 0.132mg 0.032mg Spelt
Threonine 0.443mg 0.104mg Spelt
Isoleucine 0.552mg 0.15mg Spelt
Leucine 1.07mg 0.2mg Spelt
Lysine 0.409mg 0.184mg Spelt
Methionine 0.258mg 0.04mg Spelt
Phenylalanine 0.737mg 0.154mg Spelt
Valine 0.681mg 0.162mg Spelt
Histidine 0.36mg 0.09mg Spelt
Saturated Fat 0.406g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.445g 0.036g Spelt
Polyunsaturated fat 1.258g 0.169g 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 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
19%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
92%
Spelt
17%
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 - 0.301g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.