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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
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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
Spelt
6
:
Contains more Iron +331.1%
Contains more Potassium +83.9%
Contains more Magnesium +444%
Contains more Copper +640.6%
Contains more Zinc +1266.7%
Contains more Phosphorus +955.3%
Contains more Calcium +37%
Contains less Sodium -25%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 19% 18% 24% 7% 17% 1%
Contains more Iron +331.1%
Contains more Potassium +83.9%
Contains more Magnesium +444%
Contains more Copper +640.6%
Contains more Zinc +1266.7%
Contains more Phosphorus +955.3%
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 C +∞%
Contains more Vitamin A +6800%
Contains more Vitamin K +1094.4%
Equal in Vitamin B2 - 0.104
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 41% 42% 9% 0% 21% 24% 14% 14% 33% 0% 108% 25%
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 C +∞%
Contains more Vitamin A +6800%
Contains more Vitamin K +1094.4%
Equal in Vitamin B2 - 0.104

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Green bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

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

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.