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Spelt vs Green bean - In-Depth Nutrition Comparison

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Important differences between Spelt and Green bean

  • Spelt has more Manganese, Phosphorus, Copper, Iron, Vitamin B3, Fiber, Zinc, Magnesium, and Vitamin B1, however Green bean is richer in Vitamin K.
  • Spelt's daily need coverage for Manganese is 120% more.
  • Spelt contains 14 times more Zinc than Green bean. Spelt contains 3.28mg of Zinc, while Green bean contains 0.24mg.

The food varieties used in the comparison are Spelt, uncooked and Beans, snap, green, raw.

Infographic

Spelt vs Green bean infographic
Infographic link

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 Iron +331.1%
Contains more Magnesium +444%
Contains more Phosphorus +955.3%
Contains more Potassium +83.9%
Contains more Zinc +1266.7%
Contains more Copper +640.6%
Contains more Calcium +37%
Contains less Sodium -25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 18% 17% 19% 1% 7% 24%
Contains more Iron +331.1%
Contains more Magnesium +444%
Contains more Phosphorus +955.3%
Contains more Potassium +83.9%
Contains more Zinc +1266.7%
Contains more Copper +640.6%
Contains more Calcium +37%
Contains less Sodium -25%

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
7
:
Contains more Vitamin E +92.7%
Contains more Vitamin B1 +343.9%
Contains more Vitamin B3 +832.3%
Contains more Vitamin B5 +374.7%
Contains more Vitamin B6 +63.1%
Contains more Folate +36.4%
Contains more Vitamin A +6800%
Contains more Vitamin C +∞%
Contains more Vitamin K +1094.4%
Equal in Vitamin B2 - 0.104
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 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Contains more Vitamin E +92.7%
Contains more Vitamin B1 +343.9%
Contains more Vitamin B3 +832.3%
Contains more Vitamin B5 +374.7%
Contains more Vitamin B6 +63.1%
Contains more Folate +36.4%
Contains more Vitamin A +6800%
Contains more Vitamin C +∞%
Contains more Vitamin K +1094.4%
Equal in Vitamin B2 - 0.104

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 Green bean
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Green bean Opinion
Net carbs 59.49g 4.27g Spelt
Protein 14.57g 1.83g Spelt
Fats 2.43g 0.22g Spelt
Carbs 70.19g 6.97g Spelt
Calories 338kcal 31kcal Spelt
Starch 53.92g 0.88g Spelt
Fructose 0.24g 1.39g Green bean
Sugar 6.82g 3.26g Green bean
Fiber 10.7g 2.7g Spelt
Calcium 27mg 37mg Green bean
Iron 4.44mg 1.03mg Spelt
Magnesium 136mg 25mg Spelt
Phosphorus 401mg 38mg Spelt
Potassium 388mg 211mg Spelt
Sodium 8mg 6mg Green bean
Zinc 3.28mg 0.24mg Spelt
Copper 0.511mg 0.069mg Spelt
Vitamin A 10IU 690IU Green bean
Vitamin E 0.79mg 0.41mg Spelt
Vitamin D IU 0IU Green bean
Vitamin D µg 0µg Green bean
Vitamin C 0mg 12.2mg Green bean
Vitamin B1 0.364mg 0.082mg Spelt
Vitamin B2 0.113mg 0.104mg Spelt
Vitamin B3 6.843mg 0.734mg Spelt
Vitamin B5 1.068mg 0.225mg Spelt
Vitamin B6 0.23mg 0.141mg Spelt
Folate 45µg 33µg Spelt
Vitamin B12 0µg 0µg
Vitamin K 3.6µg 43µg Green bean
Tryptophan 0.132mg 0.019mg Spelt
Threonine 0.443mg 0.079mg Spelt
Isoleucine 0.552mg 0.066mg Spelt
Leucine 1.07mg 0.112mg Spelt
Lysine 0.409mg 0.088mg Spelt
Methionine 0.258mg 0.022mg Spelt
Phenylalanine 0.737mg 0.067mg Spelt
Valine 0.681mg 0.09mg Spelt
Histidine 0.36mg 0.034mg Spelt
Cholesterol 0mg 0mg
Trans Fat g 0g Spelt
Saturated Fat 0.406g 0.05g Green bean
Monounsaturated Fat 0.445g 0.01g Spelt
Polyunsaturated fat 1.258g 0.113g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Green 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
27
Green bean
Mineral Summary Score
92
Spelt
17
Green 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
11%
Green bean
Carbohydrates
70%
Spelt
7%
Green bean
Fats
11%
Spelt
1%
Green bean

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.8)
Which food is lower in Sugar?
Green bean
Green bean is lower in Sugar (difference - 3.56g)
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.356g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 43)
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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.