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Spelt vs Baked beans - In-Depth Nutrition Comparison

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A recap on differences between Spelt and Baked beans

  • Baked beans have less Manganese, Phosphorus, Vitamin B3, Copper, Iron, Zinc, Magnesium, Fiber, Vitamin B1, and Vitamin B5.
  • Spelt covers your daily Manganese needs 119% more than Baked beans.
  • Baked beans contain 17 times less Vitamin B3 than Spelt. Spelt contains 6.843mg of Vitamin B3, while Baked beans contain 0.408mg.

Food varieties used in this article are Spelt, uncooked and Beans, baked, home prepared.

Infographic

Spelt vs Baked beans 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
Spelt
7
:
1
Baked beans
Baked beans
Contains more Iron +123.1%
Contains more Magnesium +216.3%
Contains more Phosphorus +267.9%
Contains less Sodium -98.1%
Contains more Zinc +349.3%
Contains more Copper +221.4%
Contains more Calcium +125.9%
Equal in Potassium - 358
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Baked beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 75% 31% 47% 32% 56% 20% 53%
Contains more Iron +123.1%
Contains more Magnesium +216.3%
Contains more Phosphorus +267.9%
Contains less Sodium -98.1%
Contains more Zinc +349.3%
Contains more Copper +221.4%
Contains more Calcium +125.9%
Equal in Potassium - 358

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
Spelt
8
:
3
Baked beans
Baked beans
Contains more Vitamin A +∞%
Contains more Vitamin B1 +167.6%
Contains more Vitamin B2 +130.6%
Contains more Vitamin B3 +1577.2%
Contains more Vitamin B5 +589%
Contains more Vitamin B6 +155.6%
Contains more Vitamin C +∞%
Equal in Folate - 48
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% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Baked beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +167.6%
Contains more Vitamin B2 +130.6%
Contains more Vitamin B3 +1577.2%
Contains more Vitamin B5 +589%
Contains more Vitamin B6 +155.6%
Contains more Vitamin C +∞%
Equal in Folate - 48

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 Baked beans
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok

All nutrients comparison - raw data values

Nutrient Spelt Baked beans Opinion
Net carbs 59.49g 16.13g Spelt
Protein 14.57g 5.54g Spelt
Fats 2.43g 5.15g Baked beans
Carbs 70.19g 21.63g Spelt
Calories 338kcal 155kcal Spelt
Starch 53.92g g Spelt
Fructose 0.24g g Spelt
Sugar 6.82g g Baked beans
Fiber 10.7g 5.5g Spelt
Calcium 27mg 61mg Baked beans
Iron 4.44mg 1.99mg Spelt
Magnesium 136mg 43mg Spelt
Phosphorus 401mg 109mg Spelt
Potassium 388mg 358mg Spelt
Sodium 8mg 422mg Spelt
Zinc 3.28mg 0.73mg Spelt
Copper 0.511mg 0.159mg Spelt
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg mg Spelt
Vitamin D IU 0IU Baked beans
Vitamin D µg 0µg Baked beans
Vitamin C 0mg 1.1mg Baked beans
Vitamin B1 0.364mg 0.136mg Spelt
Vitamin B2 0.113mg 0.049mg Spelt
Vitamin B3 6.843mg 0.408mg Spelt
Vitamin B5 1.068mg 0.155mg Spelt
Vitamin B6 0.23mg 0.09mg Spelt
Folate 45µg 48µg Baked beans
Vitamin B12 0µg 0µg
Vitamin K 3.6µg µg Spelt
Tryptophan 0.132mg 0.067mg Spelt
Threonine 0.443mg 0.228mg Spelt
Isoleucine 0.552mg 0.242mg Spelt
Leucine 1.07mg 0.428mg Spelt
Lysine 0.409mg 0.379mg Spelt
Methionine 0.258mg 0.086mg Spelt
Phenylalanine 0.737mg 0.287mg Spelt
Valine 0.681mg 0.282mg Spelt
Histidine 0.36mg 0.153mg Spelt
Cholesterol 0mg 5mg Spelt
Trans Fat g 0g Spelt
Saturated Fat 0.406g 1.948g Spelt
Monounsaturated Fat 0.445g 2.133g Baked beans
Polyunsaturated fat 1.258g 0.74g Spelt

Which food is preferable for your diet?

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

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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
10
Baked beans
Mineral Summary Score
92
Spelt
41
Baked beans

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
33%
Baked beans
Carbohydrates
70%
Spelt
22%
Baked beans
Fats
11%
Spelt
24%
Baked beans

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 414mg)
Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 1.542g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.8)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 23)

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.