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Spelt vs Kidney bean - In-Depth Nutrition Comparison

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What are the differences between Spelt and Kidney bean?

  • Spelt is higher in Manganese, Vitamin B3, and Selenium, yet Kidney bean is higher in Folate, Fiber, Copper, Iron, Potassium, Vitamin B1, and Vitamin B6.
  • Kidney bean's daily need coverage for Folate is 87% more.
  • Spelt has 4 times more Selenium than Kidney bean. While Spelt has 11.7µg of Selenium, Kidney bean has only 3.2µg.

We used Spelt, uncooked and Beans, kidney, all types, mature seeds, raw types in this article.

Infographic

Spelt vs Kidney 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 Zinc +17.6%
Contains less Sodium -66.7%
Contains more Iron +84.7%
Contains more Calcium +429.6%
Contains more Potassium +262.4%
Contains more Copper +87.5%
Equal in Magnesium - 140
Equal in Phosphorus - 407
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Contains more Zinc +17.6%
Contains less Sodium -66.7%
Contains more Iron +84.7%
Contains more Calcium +429.6%
Contains more Potassium +262.4%
Contains more Copper +87.5%
Equal in Magnesium - 140
Equal in Phosphorus - 407

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
4
:
Contains more Vitamin A +∞%
Contains more Vitamin E +259.1%
Contains more Vitamin B3 +232.2%
Contains more Vitamin B5 +36.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +45.3%
Contains more Vitamin B2 +93.8%
Contains more Vitamin B6 +72.6%
Contains more Vitamin K +427.8%
Contains more Folate +775.6%
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 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Contains more Vitamin A +∞%
Contains more Vitamin E +259.1%
Contains more Vitamin B3 +232.2%
Contains more Vitamin B5 +36.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +45.3%
Contains more Vitamin B2 +93.8%
Contains more Vitamin B6 +72.6%
Contains more Vitamin K +427.8%
Contains more Folate +775.6%

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
60
Kidney bean
Mineral Summary Score
92
Spelt
143
Kidney 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
141%
Kidney bean
Carbohydrates
70%
Spelt
60%
Kidney bean
Fats
11%
Spelt
4%
Kidney 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 Kidney bean
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Kidney 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 contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 16mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.2)
Which food is lower in Sugar?
Kidney bean
Kidney bean is lower in Sugar (difference - 4.59g)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.286g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Kidney bean
Kidney 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.

All nutrients comparison - raw data values

Nutrient Spelt Kidney bean Opinion
Calories 338 333 Spelt
Protein 14.57 23.58 Kidney bean
Fats 2.43 0.83 Spelt
Vitamin C 0 4.5 Kidney bean
Carbs 70.19 60.01 Spelt
Cholesterol 0 0
Vitamin D 0 Kidney bean
Iron 4.44 8.2 Kidney bean
Calcium 27 143 Kidney bean
Potassium 388 1406 Kidney bean
Magnesium 136 140 Kidney bean
Sugar 6.82 2.23 Kidney bean
Fiber 10.7 24.9 Kidney bean
Copper 0.511 0.958 Kidney bean
Zinc 3.28 2.79 Spelt
Starch 53.92 Spelt
Phosphorus 401 407 Kidney bean
Sodium 8 24 Spelt
Vitamin A 10 0 Spelt
Vitamin E 0.79 0.22 Spelt
Vitamin D 0 Kidney bean
Vitamin B1 0.364 0.529 Kidney bean
Vitamin B2 0.113 0.219 Kidney bean
Vitamin B3 6.843 2.06 Spelt
Vitamin B5 1.068 0.78 Spelt
Vitamin B6 0.23 0.397 Kidney bean
Vitamin B12 0 0
Vitamin K 3.6 19 Kidney bean
Folate 45 394 Kidney bean
Trans Fat 0 Spelt
Saturated Fat 0.406 0.12 Kidney bean
Monounsaturated Fat 0.445 0.064 Spelt
Polyunsaturated fat 1.258 0.457 Spelt
Tryptophan 0.132 0.279 Kidney bean
Threonine 0.443 0.992 Kidney bean
Isoleucine 0.552 1.041 Kidney bean
Leucine 1.07 1.882 Kidney bean
Lysine 0.409 1.618 Kidney bean
Methionine 0.258 0.355 Kidney bean
Phenylalanine 0.737 1.275 Kidney bean
Valine 0.681 1.233 Kidney bean
Histidine 0.36 0.656 Kidney 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. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.