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  6. Spelt vs. Yardlong bean (Asparagus bean) raw

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

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How are spelt and yardlong bean (Asparagus bean) raw different?

  • Spelt is higher in manganese, copper, iron, phosphorus, vitamin B3, zinc, magnesium, vitamin B1, and vitamin B5; however, yardlong bean (Asparagus bean) raw is richer in vitamin C.
  • Daily need coverage for manganese for spelt is 121% higher.
  • Spelt contains 19 times more vitamin B5 than yardlong bean (Asparagus bean) raw. While spelt contains 1.068mg of vitamin B5, yardlong bean (Asparagus bean) raw contains only 0.055mg.
  • Spelt has a lower glycemic index (63) than yardlong bean (Asparagus bean) raw (86).

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

Infographic

Spelt vs Yardlong bean (Asparagus bean) raw infographic
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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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +209.1%
Contains more PotassiumPotassium +61.7%
Contains more IronIron +844.7%
Contains more CopperCopper +964.6%
Contains more ZincZinc +786.5%
Contains more PhosphorusPhosphorus +579.7%
Contains more ManganeseManganese +1355.1%
Contains more SeleniumSelenium +680%
Contains more CalciumCalcium +85.2%
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
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +240.2%
Contains more Vitamin B3Vitamin B3 +1569%
Contains more Vitamin B5Vitamin B5 +1841.8%
Contains more Vitamin B6Vitamin B6 +858.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +37.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Yardlong bean (Asparagus bean) raw DV% diff.
Manganese 2.983mg 0.205mg 121%
Copper 0.511mg 0.048mg 51%
Iron 4.44mg 0.47mg 50%
Phosphorus 401mg 59mg 49%
Fiber 10.7g 43%
Vitamin B3 6.843mg 0.41mg 40%
Zinc 3.28mg 0.37mg 26%
Protein 14.57g 2.8g 24%
Magnesium 136mg 44mg 22%
Starch 53.92g 22%
Vitamin B1 0.364mg 0.107mg 21%
Vitamin C 0mg 18.8mg 21%
Carbs 70.19g 8.35g 21%
Vitamin B5 1.068mg 0.055mg 20%
Selenium 11.7µg 1.5µg 19%
Vitamin B6 0.23mg 0.024mg 16%
Calories 338kcal 47kcal 15%
Polyunsaturated fat 1.258g 0.169g 7%
Vitamin A 0µg 43µg 5%
Vitamin E 0.79mg 5%
Potassium 388mg 240mg 4%
Folate 45µg 62µg 4%
Vitamin K 3.6µg 3%
Fats 2.43g 0.4g 3%
Calcium 27mg 50mg 2%
Saturated fat 0.406g 0.105g 1%
Monounsaturated fat 0.445g 0.036g 1%
Net carbs 59.49g 8.35g N/A
Sugar 6.82g N/A
Sodium 8mg 4mg 0%
Vitamin B2 0.113mg 0.11mg 0%
Tryptophan 0.132mg 0.032mg 0%
Threonine 0.443mg 0.104mg 0%
Isoleucine 0.552mg 0.15mg 0%
Leucine 1.07mg 0.2mg 0%
Lysine 0.409mg 0.184mg 0%
Methionine 0.258mg 0.04mg 0%
Phenylalanine 0.737mg 0.154mg 0%
Valine 0.681mg 0.162mg 0%
Histidine 0.36mg 0.09mg 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% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +420.4%
Contains more FatsFats +507.5%
Contains more CarbsCarbs +740.6%
Contains more OtherOther +198.3%
Contains more WaterWater +697.2%

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 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +1136.1%
Contains more Poly. FatPolyunsaturated fat +644.4%
Contains less Sat. FatSaturated fat -74.1%

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) raw - 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.