Spelt vs. Navy beans — In-Depth Nutrition Comparison
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How are spelt and navy beans different?
- Spelt is higher in manganese and vitamin B3; however, navy beans are richer in folate, fiber, vitamin B1, iron, potassium, and calcium.
- Daily need coverage for folate for navy beans is 32% higher.
- Spelt contains 4 times more vitamin B3 than navy beans. While spelt contains 2.57mg of vitamin B3, navy beans contain only 0.649mg.
- Navy beans have a lower glycemic index (39) than spelt (63).
Spelt, cooked and Beans, navy, mature seeds, cooked, boiled, without salt are the varieties used in this article.
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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.
| Contains more ZincZinc | +21.4% |
| Contains more ManganeseManganese | +107% |
| Contains more SeleniumSelenium | +37.9% |
| Contains more CalciumCalcium | +590% |
| Contains more PotassiumPotassium | +172% |
| Contains more IronIron | +41.3% |
| Contains less SodiumSodium | -100% |
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.
| Contains more Vitamin EVitamin E | +2500% |
| Contains more Vitamin B3Vitamin B3 | +296% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +130.1% |
| Contains more Vitamin B2Vitamin B2 | +120% |
| Contains more Vitamin B6Vitamin B6 | +72.5% |
| Contains more FolateFolate | +976.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 13µg | 140µg | 32% |
| Fiber | 3.9g | 10.5g | 26% |
| Manganese | 1.091mg | 0.527mg | 25% |
| Vitamin B3 | 2.57mg | 0.649mg | 12% |
| Vitamin B1 | 0.103mg | 0.237mg | 11% |
| Iron | 1.67mg | 2.36mg | 9% |
| Choline | 44.7mg | 8% | |
| Potassium | 143mg | 389mg | 7% |
| Calcium | 10mg | 69mg | 6% |
| Vitamin B5 | 0.266mg | 5% | |
| Protein | 5.5g | 8.23g | 5% |
| Vitamin B6 | 0.08mg | 0.138mg | 4% |
| Polyunsaturated fat | 0.49g | 3% | |
| Vitamin B2 | 0.03mg | 0.066mg | 3% |
| Selenium | 4µg | 2.9µg | 2% |
| Zinc | 1.25mg | 1.03mg | 2% |
| Starch | 19.57g | 15.4g | 2% |
| Vitamin E | 0.26mg | 0.01mg | 2% |
| Vitamin K | 0.6µg | 1% | |
| Calories | 127kcal | 140kcal | 1% |
| Phosphorus | 150mg | 144mg | 1% |
| Copper | 0.215mg | 0.21mg | 1% |
| Magnesium | 49mg | 53mg | 1% |
| Vitamin C | 0mg | 0.9mg | 1% |
| Fats | 0.85g | 0.62g | 0% |
| Carbs | 26.44g | 26.05g | 0% |
| Net carbs | 22.54g | 15.55g | N/A |
| Sugar | 0.37g | N/A | |
| Sodium | 5mg | 0mg | 0% |
| Saturated fat | 0.098g | 0% | |
| Monounsaturated fat | 0.142g | 0% | |
| Tryptophan | 0.1mg | 0% | |
| Threonine | 0.289mg | 0% | |
| Isoleucine | 0.387mg | 0% | |
| Leucine | 0.7mg | 0% | |
| Lysine | 0.52mg | 0% | |
| Methionine | 0.111mg | 0% | |
| Phenylalanine | 0.471mg | 0% | |
| Valine | 0.504mg | 0% | |
| Histidine | 0.206mg | 0% | |
| Omega-3 - ALA | 0.177g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
Protein:
8.23 g
Fats:
0.62 g
Carbs:
26.05 g
Water:
63.81 g
Other:
1.29 g
| Contains more FatsFats | +37.1% |
| Contains more ProteinProtein | +49.6% |
| Contains more OtherOther | +98.5% |
~equal in
Carbs
~26.05g
~equal in
Water
~63.81g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
19.57 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
15.4 g
Sucrose:
0.37 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +27.1% |
| Contains more SucroseSucrose | +∞% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
