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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.

Infographic

Spelt vs Navy 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
3
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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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%
~equal in Magnesium ~53mg
~equal in Copper ~0.21mg
~equal in Phosphorus ~144mg

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
2
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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Navy beans 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
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
8% 26% 64%
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
Spelt
1
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98% 2%
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

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.