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Spelt vs Bean - In-Depth Nutrition Comparison

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Important differences between Spelt and Bean

  • Spelt has more Manganese, and Vitamin B3, however Bean is richer in Folate, Copper, Potassium, Selenium, Vitamin B1, Fiber, Vitamin B6, and Magnesium.
  • Bean's daily need coverage for Folate is 120% more.
  • Spelt contains 6 times more Vitamin B3 than Bean. Spelt contains 6.843mg of Vitamin B3, while Bean contains 1.174mg.

The food varieties used in the comparison are Spelt, uncooked and Beans, pinto, mature seeds, raw.

Infographic

Spelt vs Bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
2
:
6
Bean
Contains more Zinc +43.9%
Contains less Sodium -33.3%
Contains more Iron +14.2%
Contains more Calcium +318.5%
Contains more Potassium +259%
Contains more Magnesium +29.4%
Contains more Copper +74.8%
Equal in Phosphorus - 411
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Contains more Zinc +43.9%
Contains less Sodium -33.3%
Contains more Iron +14.2%
Contains more Calcium +318.5%
Contains more Potassium +259%
Contains more Magnesium +29.4%
Contains more Copper +74.8%
Equal in Phosphorus - 411

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
4
:
7
Bean
Contains more Vitamin A +∞%
Contains more Vitamin E +276.2%
Contains more Vitamin B3 +482.9%
Contains more Vitamin B5 +36.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +95.9%
Contains more Vitamin B2 +87.6%
Contains more Vitamin B6 +106.1%
Contains more Vitamin K +55.6%
Contains more Folate +1066.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Contains more Vitamin A +∞%
Contains more Vitamin E +276.2%
Contains more Vitamin B3 +482.9%
Contains more Vitamin B5 +36.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +95.9%
Contains more Vitamin B2 +87.6%
Contains more Vitamin B6 +106.1%
Contains more Vitamin K +55.6%
Contains more Folate +1066.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Spelt
70
Bean
Mineral Summary Score
92
Spelt
126
Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Spelt
129%
Bean
Carbohydrates
70%
Spelt
63%
Bean
Fats
11%
Spelt
6%
Bean

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 Bean
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 4mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.5)
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 4.71g)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.171g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Spelt Bean Opinion
Calories 338 347 Bean
Protein 14.57 21.42 Bean
Fats 2.43 1.23 Spelt
Vitamin C 0 6.3 Bean
Carbs 70.19 62.55 Spelt
Cholesterol 0 0
Vitamin D 0 Bean
Iron 4.44 5.07 Bean
Calcium 27 113 Bean
Potassium 388 1393 Bean
Magnesium 136 176 Bean
Sugar 6.82 2.11 Bean
Fiber 10.7 15.5 Bean
Copper 0.511 0.893 Bean
Zinc 3.28 2.28 Spelt
Starch 53.92 34.17 Spelt
Phosphorus 401 411 Bean
Sodium 8 12 Spelt
Vitamin A 10 0 Spelt
Vitamin E 0.79 0.21 Spelt
Vitamin D 0 Bean
Vitamin B1 0.364 0.713 Bean
Vitamin B2 0.113 0.212 Bean
Vitamin B3 6.843 1.174 Spelt
Vitamin B5 1.068 0.785 Spelt
Vitamin B6 0.23 0.474 Bean
Vitamin B12 0 0
Vitamin K 3.6 5.6 Bean
Folate 45 525 Bean
Trans Fat 0 Spelt
Saturated Fat 0.406 0.235 Bean
Monounsaturated Fat 0.445 0.229 Spelt
Polyunsaturated fat 1.258 0.407 Spelt
Tryptophan 0.132 0.237 Bean
Threonine 0.443 0.81 Bean
Isoleucine 0.552 0.871 Bean
Leucine 1.07 1.558 Bean
Lysine 0.409 1.356 Bean
Methionine 0.258 0.259 Bean
Phenylalanine 0.737 1.095 Bean
Valine 0.681 0.998 Bean
Histidine 0.36 0.556 Bean
Fructose 0.24 0 Spelt

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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.