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Spelt vs Cranberry bean - In-Depth Nutrition Comparison

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How are Spelt and Cranberry bean different?

  • Spelt is higher in Manganese, and Vitamin B3, however Cranberry bean is richer in Folate, Fiber, Vitamin B1, Copper, Potassium, Calcium, Vitamin B2, and Iron.
  • Daily need coverage for Folate from Cranberry bean is 140% higher.
  • Spelt contains 5 times more Vitamin B3 than Cranberry bean. While Spelt contains 6.843mg of Vitamin B3, Cranberry bean contains only 1.455mg.

Spelt, uncooked and Beans, cranberry (roman), mature seeds, raw are the varieties used in this article.

Infographic

Spelt vs Cranberry 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
Contains more Calcium +370.4%
Contains more Iron +12.6%
Contains more Magnesium +14.7%
Contains more Potassium +243.3%
Contains less Sodium -25%
Contains more Zinc +10.7%
Contains more Copper +55.4%
Equal in Phosphorus - 372
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Contains more Calcium +370.4%
Contains more Iron +12.6%
Contains more Magnesium +14.7%
Contains more Potassium +243.3%
Contains less Sodium -25%
Contains more Zinc +10.7%
Contains more Copper +55.4%
Equal in Phosphorus - 372

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
5
:
Contains more Vitamin A +400%
Contains more Vitamin B3 +370.3%
Contains more Vitamin B5 +42.8%
Contains more Vitamin B1 +105.2%
Contains more Vitamin B2 +88.5%
Contains more Vitamin B6 +34.3%
Contains more Folate +1242.2%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin A +400%
Contains more Vitamin B3 +370.3%
Contains more Vitamin B5 +42.8%
Contains more Vitamin B1 +105.2%
Contains more Vitamin B2 +88.5%
Contains more Vitamin B6 +34.3%
Contains more Folate +1242.2%

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 Cranberry 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 minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Cranberry bean Opinion
Net carbs 59.49g 35.35g Spelt
Protein 14.57g 23.03g Cranberry bean
Fats 2.43g 1.23g Spelt
Carbs 70.19g 60.05g Spelt
Calories 338kcal 335kcal Spelt
Starch 53.92g g Spelt
Fructose 0.24g g Spelt
Sugar 6.82g g Cranberry bean
Fiber 10.7g 24.7g Cranberry bean
Calcium 27mg 127mg Cranberry bean
Iron 4.44mg 5mg Cranberry bean
Magnesium 136mg 156mg Cranberry bean
Phosphorus 401mg 372mg Spelt
Potassium 388mg 1332mg Cranberry bean
Sodium 8mg 6mg Cranberry bean
Zinc 3.28mg 3.63mg Cranberry bean
Copper 0.511mg 0.794mg Cranberry bean
Vitamin A 10IU 2IU Spelt
Vitamin E 0.79mg mg Spelt
Vitamin D IU 0IU Cranberry bean
Vitamin D µg 0µg Cranberry bean
Vitamin C 0mg 0mg
Vitamin B1 0.364mg 0.747mg Cranberry bean
Vitamin B2 0.113mg 0.213mg Cranberry bean
Vitamin B3 6.843mg 1.455mg Spelt
Vitamin B5 1.068mg 0.748mg Spelt
Vitamin B6 0.23mg 0.309mg Cranberry bean
Folate 45µg 604µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K 3.6µg µg Spelt
Tryptophan 0.132mg 0.273mg Cranberry bean
Threonine 0.443mg 0.969mg Cranberry bean
Isoleucine 0.552mg 1.017mg Cranberry bean
Leucine 1.07mg 1.838mg Cranberry bean
Lysine 0.409mg 1.58mg Cranberry bean
Methionine 0.258mg 0.346mg Cranberry bean
Phenylalanine 0.737mg 1.245mg Cranberry bean
Valine 0.681mg 1.205mg Cranberry bean
Histidine 0.36mg 0.641mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat g 0g Spelt
Saturated Fat 0.406g 0.316g Cranberry bean
Monounsaturated Fat 0.445g 0.106g Spelt
Polyunsaturated fat 1.258g 0.527g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Cranberry bean
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
69
Cranberry bean
Mineral Summary Score
92
Spelt
122
Cranberry 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
138%
Cranberry bean
Carbohydrates
70%
Spelt
60%
Cranberry bean
Fats
11%
Spelt
6%
Cranberry bean

Comparison summary

Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 0.09g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Cranberry bean
Cranberry 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.

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. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.