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Spelt vs. Broad beans — In-Depth Nutrition Comparison

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Significant differences between spelt and broad beans

  • Spelt has more manganese, copper, phosphorus, vitamin B3, zinc, and selenium; however, broad beans are richer in vitamin C, folate, and vitamin A.
  • Spelt covers your daily manganese needs 36% more than broad beans.
  • Broad beans have 4 times less selenium than spelt. Spelt has 4µg of selenium, while broad beans have 1µg.
  • Broad beans have a higher glycemic index. The glycemic index of broad beans is 79, while the glycemic index of spelt is 63.

Specific food types used in this comparison are Spelt, cooked and Broadbeans, immature seeds, cooked, boiled, drained, without salt.

Infographic

Spelt vs Broad beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Contains more MagnesiumMagnesium +58.1%
Contains more IronIron +11.3%
Contains more CopperCopper +258.3%
Contains more ZincZinc +166%
Contains more PhosphorusPhosphorus +105.5%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +318%
Contains more SeleniumSelenium +300%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +35%

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
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +114.2%
Contains more Vitamin B6Vitamin B6 +175.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +24.3%
Contains more Vitamin B2Vitamin B2 +200%
Contains more FolateFolate +346.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Broad beans DV% diff.
Manganese 1.091mg 0.261mg 36%
Vitamin C 0mg 19.8mg 22%
Copper 0.215mg 0.06mg 17%
Folate 13µg 58µg 11%
Phosphorus 150mg 73mg 11%
Vitamin B3 2.57mg 1.2mg 9%
Starch 19.57g 8%
Zinc 1.25mg 0.47mg 7%
Selenium 4µg 1µg 5%
Carbs 26.44g 10.1g 5%
Vitamin B2 0.03mg 0.09mg 5%
Vitamin B6 0.08mg 0.029mg 4%
Magnesium 49mg 31mg 4%
Calories 127kcal 62kcal 3%
Vitamin A 0µg 14µg 2%
Vitamin E 0.26mg 2%
Iron 1.67mg 1.5mg 2%
Polyunsaturated fat 0.303g 2%
Vitamin B1 0.103mg 0.128mg 2%
Sodium 5mg 41mg 2%
Fiber 3.9g 3.6g 1%
Fats 0.85g 0.5g 1%
Saturated fat 0.142g 1%
Vitamin B5 0.066mg 1%
Calcium 10mg 18mg 1%
Potassium 143mg 193mg 1%
Protein 5.5g 4.8g 1%
Net carbs 22.54g 6.5g N/A
Monounsaturated fat 0.02g 0%
Tryptophan 0.048mg 0%
Threonine 0.178mg 0%
Isoleucine 0.215mg 0%
Leucine 0.37mg 0%
Lysine 0.313mg 0%
Methionine 0.037mg 0%
Phenylalanine 0.195mg 0%
Valine 0.235mg 0%
Histidine 0.115mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
3
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more ProteinProtein +14.6%
Contains more FatsFats +70%
Contains more CarbsCarbs +161.8%
Contains more WaterWater +25.8%
Contains more OtherOther +38.5%

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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. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.