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  6. Spelt vs. Bean

Spelt vs. Bean — In-Depth Nutrition Comparison

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Significant differences between Spelt and Bean

  • Spelt has more Iron, Vitamin B3, and Phosphorus, however, Bean is richer in Fiber.
  • Spelt covers your daily Iron needs 17% more than Bean.
  • Bean has 6 times less Vitamin B3 than Spelt. Spelt has 2.57mg of Vitamin B3, while Bean has 0.43mg.

Specific food types used in this comparison are Spelt, cooked and Beans, baked, canned, no salt added.

Infographic

Spelt vs 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spelt
Spelt
5
:
5
Bean
Bean
Contains more Iron +475.9%
Contains more Magnesium +53.1%
Contains more Phosphorus +44.2%
Contains more Calcium +400%
Contains more Potassium +107%
Contains less Sodium -80%
Contains more Zinc +12%
Contains more Selenium +12.5%
Equal in Copper - 0.206
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +475.9%
Contains more Magnesium +53.1%
Contains more Phosphorus +44.2%
Contains more Calcium +400%
Contains more Potassium +107%
Contains less Sodium -80%
Contains more Zinc +12%
Contains more Selenium +12.5%
Equal in Copper - 0.206

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
2
:
8
Bean
Bean
Contains more Vitamin E +73.3%
Contains more Vitamin B3 +497.7%
Contains more Vitamin A +2550%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +45.6%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +62.5%
Contains more Folate +84.6%
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% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin E +73.3%
Contains more Vitamin B3 +497.7%
Contains more Vitamin A +2550%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +45.6%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +62.5%
Contains more Folate +84.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
:
2
Bean
Bean
Contains more Protein +14.6%
Contains more Fats +112.5%
Contains more Carbs +29%
Contains more Other +163.1%
Equal in Water - 72.6
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +14.6%
Contains more Fats +112.5%
Contains more Carbs +29%
Contains more Other +163.1%
Equal in Water - 72.6

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spelt Bean Opinion
Net carbs 22.54g 14.99g Spelt
Protein 5.5g 4.8g Spelt
Fats 0.85g 0.4g Spelt
Carbs 26.44g 20.49g Spelt
Calories 127kcal 105kcal Spelt
Starch 19.57g Spelt
Sugar 7.78g Spelt
Fiber 3.9g 5.5g Bean
Calcium 10mg 50mg Bean
Iron 1.67mg 0.29mg Spelt
Magnesium 49mg 32mg Spelt
Phosphorus 150mg 104mg Spelt
Potassium 143mg 296mg Bean
Sodium 5mg 1mg Bean
Zinc 1.25mg 1.4mg Bean
Copper 0.215mg 0.206mg Spelt
Manganese 1.091mg Spelt
Selenium 4µg 4.5µg Bean
Vitamin A 4IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.26mg 0.15mg Spelt
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.103mg 0.15mg Bean
Vitamin B2 0.03mg 0.06mg Bean
Vitamin B3 2.57mg 0.43mg Spelt
Vitamin B6 0.08mg 0.13mg Bean
Folate 13µg 24µg Bean
Vitamin K 0.8µg Bean
Saturated Fat 0.103g Spelt
Monounsaturated Fat 0.035g Bean
Polyunsaturated fat 0.172g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
10%
Spelt
11%
Bean
Minerals Daily Need Coverage Score
45%
Spelt
25%
Bean

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 7.78g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.103g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

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/169746/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.