Spelt vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
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
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
32%
15%
Minerals Daily Need Coverage Score
119%
17%
Comparison summary
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 0.301g)
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 23)
Which food is richer in minerals?
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.