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Spelt vs Adzuki bean - In-Depth Nutrition Comparison

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Differences between Spelt and Adzuki bean

  • Spelt is higher in Manganese, Vitamin B3, and Selenium, however Adzuki bean is richer in Folate, Copper, Potassium, Zinc, Vitamin B6, Vitamin B2, and Vitamin B5.
  • Adzuki bean's daily need coverage for Folate is 144% higher.
  • Spelt has 4 times more Selenium than Adzuki bean. While Spelt has 11.7µg of Selenium, Adzuki bean has only 3.1µg.

The food types used in this comparison are Spelt, uncooked and Beans, adzuki, mature seeds, raw.

Infographic

Spelt vs Adzuki 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
:
Contains more Iron +12.2%
Contains more Calcium +144.4%
Contains more Potassium +223.2%
Contains more Copper +114.1%
Contains more Zinc +53.7%
Contains less Sodium -37.5%
Equal in Magnesium - 127
Equal in Phosphorus - 381
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Contains more Iron +12.2%
Contains more Calcium +144.4%
Contains more Potassium +223.2%
Contains more Copper +114.1%
Contains more Zinc +53.7%
Contains less Sodium -37.5%
Equal in Magnesium - 127
Equal in Phosphorus - 381

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
3
:
Contains more Vitamin B3 +160.2%
Contains more Vitamin A +70%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B5 +37.7%
Contains more Vitamin B6 +52.6%
Contains more Folate +1282.2%
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 0% 2% 0% 0% 114% 51% 50% 89% 81% 0% 0% 467%
Contains more Vitamin B3 +160.2%
Contains more Vitamin A +70%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B5 +37.7%
Contains more Vitamin B6 +52.6%
Contains more Folate +1282.2%

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
71
Adzuki bean
Mineral Summary Score
92
Spelt
134
Adzuki 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
119%
Adzuki bean
Carbohydrates
70%
Spelt
63%
Adzuki bean
Fats
11%
Spelt
2%
Adzuki 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 Adzuki bean
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Adzuki 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 is cheaper?
Spelt
Spelt is cheaper (difference - $2)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.215g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 37)
Which food is richer in vitamins?
Adzuki bean
Adzuki 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.

All nutrients comparison - raw data values

Nutrient Spelt Adzuki bean Opinion
Calories 338 329 Spelt
Protein 14.57 19.87 Adzuki bean
Fats 2.43 0.53 Spelt
Vitamin C 0 0
Carbs 70.19 62.9 Spelt
Cholesterol 0 0
Vitamin D 0 Adzuki bean
Iron 4.44 4.98 Adzuki bean
Calcium 27 66 Adzuki bean
Potassium 388 1254 Adzuki bean
Magnesium 136 127 Spelt
Sugar 6.82 Adzuki bean
Fiber 10.7 12.7 Adzuki bean
Copper 0.511 1.094 Adzuki bean
Zinc 3.28 5.04 Adzuki bean
Starch 53.92 Spelt
Phosphorus 401 381 Spelt
Sodium 8 5 Adzuki bean
Vitamin A 10 17 Adzuki bean
Vitamin E 0.79 Spelt
Vitamin D 0 Adzuki bean
Vitamin B1 0.364 0.455 Adzuki bean
Vitamin B2 0.113 0.22 Adzuki bean
Vitamin B3 6.843 2.63 Spelt
Vitamin B5 1.068 1.471 Adzuki bean
Vitamin B6 0.23 0.351 Adzuki bean
Vitamin B12 0 0
Vitamin K 3.6 Spelt
Folate 45 622 Adzuki bean
Trans Fat 0 Spelt
Saturated Fat 0.406 0.191 Adzuki bean
Monounsaturated Fat 0.445 0.05 Spelt
Polyunsaturated fat 1.258 0.113 Spelt
Tryptophan 0.132 0.191 Adzuki bean
Threonine 0.443 0.674 Adzuki bean
Isoleucine 0.552 0.791 Adzuki bean
Leucine 1.07 1.668 Adzuki bean
Lysine 0.409 1.497 Adzuki bean
Methionine 0.258 0.21 Spelt
Phenylalanine 0.737 1.052 Adzuki bean
Valine 0.681 1.023 Adzuki bean
Histidine 0.36 0.524 Adzuki bean
Fructose 0.24 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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.