Spelt vs Navy bean - In-Depth Nutrition Comparison
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What are the main differences between Spelt and Navy bean?
- Spelt is richer in Manganese, Phosphorus, Vitamin B3, Iron, Zinc, Selenium, Copper, and Magnesium, yet Navy bean is richer in Folate, and Vitamin C.
- Spelt's daily need coverage for Manganese is 112% higher.
- Spelt has 20 times more Selenium than Navy bean. Spelt has 11.7µg of Selenium, while Navy bean has 0.6µg.
We used Spelt, uncooked and Beans, navy, mature seeds, sprouted, raw types in this comparison.
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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
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Calcium
+80%
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Iron
+130.1%
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Magnesium
+34.7%
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Phosphorus
+301%
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Potassium
+26.4%
Contains
less
Sodium
-38.5%
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Zinc
+268.5%
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Copper
+43.5%
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Calcium
+80%
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Iron
+130.1%
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Magnesium
+34.7%
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Phosphorus
+301%
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Potassium
+26.4%
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less
Sodium
-38.5%
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Zinc
+268.5%
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Copper
+43.5%
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
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Vitamin A
+150%
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Vitamin B3
+460.9%
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Vitamin B5
+29.5%
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Vitamin B6
+20.4%
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Vitamin C
+∞%
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Vitamin B2
+90.3%
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Folate
+193.3%
Equal in Vitamin B1 - 0.39
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Vitamin A
+150%
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Vitamin B3
+460.9%
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Vitamin B5
+29.5%
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Vitamin B6
+20.4%
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Vitamin C
+∞%
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Vitamin B2
+90.3%
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Folate
+193.3%
Equal in Vitamin B1 - 0.39
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.
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Lower in Sodium |
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Lower in price |
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Rich in minerals |
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Lower in Sugar |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in Cholesterol | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 59.49g | 13.05g |
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Protein | 14.57g | 6.15g |
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Fats | 2.43g | 0.7g |
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Carbs | 70.19g | 13.05g |
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Calories | 338kcal | 67kcal |
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Starch | 53.92g | g |
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Fructose | 0.24g | g |
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Sugar | 6.82g | g |
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Fiber | 10.7g | g |
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Calcium | 27mg | 15mg |
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Iron | 4.44mg | 1.93mg |
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Magnesium | 136mg | 101mg |
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Phosphorus | 401mg | 100mg |
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Potassium | 388mg | 307mg |
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Sodium | 8mg | 13mg |
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Zinc | 3.28mg | 0.89mg |
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Copper | 0.511mg | 0.356mg |
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Vitamin A | 10IU | 4IU |
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Vitamin E | 0.79mg | mg |
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Vitamin D | IU | 0IU |
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Vitamin D | µg | 0µg |
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Vitamin C | 0mg | 18.8mg |
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Vitamin B1 | 0.364mg | 0.39mg |
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Vitamin B2 | 0.113mg | 0.215mg |
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Vitamin B3 | 6.843mg | 1.22mg |
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Vitamin B5 | 1.068mg | 0.825mg |
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Vitamin B6 | 0.23mg | 0.191mg |
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Folate | 45µg | 132µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | 3.6µg | µg |
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Tryptophan | 0.132mg | 0.064mg |
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Threonine | 0.443mg | 0.258mg |
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Isoleucine | 0.552mg | 0.273mg |
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Leucine | 1.07mg | 0.442mg |
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Lysine | 0.409mg | 0.35mg |
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Methionine | 0.258mg | 0.064mg |
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Phenylalanine | 0.737mg | 0.31mg |
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Valine | 0.681mg | 0.316mg |
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Histidine | 0.36mg | 0.172mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | g | 0g |
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Saturated Fat | 0.406g | 0.085g |
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Monounsaturated Fat | 0.445g | 0.052g |
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Polyunsaturated fat | 1.258g | 0.407g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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

35

Mineral Summary Score
92

45

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%

37%

Carbohydrates
70%

13%

Fats
11%

3%

Comparison summary
Which food contains less Sodium?

Spelt contains less Sodium (difference - 5mg)
Which food is cheaper?

Spelt is cheaper (difference - $1.3)
Which food is richer in minerals?

Spelt is relatively richer in minerals
Which food is lower in Sugar?

Navy bean is lower in Sugar (difference - 6.82g)
Which food is lower in Saturated Fat?

Navy bean is lower in Saturated Fat (difference - 0.321g)
Which food is lower in glycemic index?

Navy bean is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
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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.