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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 less Sodium -66.7%
Contains more Zinc +17.6%
Contains more Calcium +429.6%
Contains more Iron +84.7%
Contains more Potassium +262.4%
Contains more Copper +87.5%
Equal in Magnesium - 140
Equal in Phosphorus - 407
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Contains less Sodium -66.7%
Contains more Zinc +17.6%
Contains more Calcium +429.6%
Contains more Iron +84.7%
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 Folate +775.6%
Contains more Vitamin K +427.8%
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 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
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 Folate +775.6%
Contains more Vitamin K +427.8%

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

All nutrients comparison - raw data values

Nutrient Spelt Kidney bean Opinion
Net carbs 59.49g 35.11g Spelt
Protein 14.57g 23.58g Kidney bean
Fats 2.43g 0.83g Spelt
Carbs 70.19g 60.01g Spelt
Calories 338kcal 333kcal Spelt
Starch 53.92g g Spelt
Fructose 0.24g g Spelt
Sugar 6.82g 2.23g Kidney bean
Fiber 10.7g 24.9g Kidney bean
Calcium 27mg 143mg Kidney bean
Iron 4.44mg 8.2mg Kidney bean
Magnesium 136mg 140mg Kidney bean
Phosphorus 401mg 407mg Kidney bean
Potassium 388mg 1406mg Kidney bean
Sodium 8mg 24mg Spelt
Zinc 3.28mg 2.79mg Spelt
Copper 0.511mg 0.958mg Kidney bean
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 0.22mg Spelt
Vitamin D IU 0IU Kidney bean
Vitamin D µg 0µg Kidney bean
Vitamin C 0mg 4.5mg Kidney bean
Vitamin B1 0.364mg 0.529mg Kidney bean
Vitamin B2 0.113mg 0.219mg Kidney bean
Vitamin B3 6.843mg 2.06mg Spelt
Vitamin B5 1.068mg 0.78mg Spelt
Vitamin B6 0.23mg 0.397mg Kidney bean
Folate 45µg 394µg Kidney bean
Vitamin B12 0µg 0µg
Vitamin K 3.6µg 19µg Kidney bean
Tryptophan 0.132mg 0.279mg Kidney bean
Threonine 0.443mg 0.992mg Kidney bean
Isoleucine 0.552mg 1.041mg Kidney bean
Leucine 1.07mg 1.882mg Kidney bean
Lysine 0.409mg 1.618mg Kidney bean
Methionine 0.258mg 0.355mg Kidney bean
Phenylalanine 0.737mg 1.275mg Kidney bean
Valine 0.681mg 1.233mg Kidney bean
Histidine 0.36mg 0.656mg Kidney bean
Cholesterol 0mg 0mg
Trans Fat g 0g Spelt
Saturated Fat 0.406g 0.12g Kidney bean
Monounsaturated Fat 0.445g 0.064g Spelt
Polyunsaturated fat 1.258g 0.457g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Kidney 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
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

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.

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.