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Spelt vs. Lima beans — In-Depth Nutrition Comparison

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Summary of differences between spelt and lima beans

  • Spelt has more manganese, vitamin B3, and phosphorus, while lima beans have more folate, fiber, potassium, iron, and vitamin B6.
  • Spelt covers your daily need for manganese, 25% more than lima beans.
  • Spelt contains 6 times more vitamin B3 than lima beans. While spelt contains 2.57mg of vitamin B3, lima beans contain only 0.421mg.
  • Lima beans have a lower glycemic index. The glycemic index of lima beans is 32, while the glycemic index of spelt is 63.

These are the specific foods used in this comparison Spelt, cooked and Lima beans, large, mature seeds, cooked, boiled, without salt.

Infographic

Spelt vs Lima 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
4
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 31% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 25%
Contains more MagnesiumMagnesium +14%
Contains more ZincZinc +31.6%
Contains more PhosphorusPhosphorus +35.1%
Contains more ManganeseManganese +111.4%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +255.2%
Contains more IronIron +43.1%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +12.5%
~equal in Copper ~0.235mg

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 0% 0% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
Contains more Vitamin EVitamin E +44.4%
Contains more Vitamin B3Vitamin B3 +510.5%
Contains more Vitamin B1Vitamin B1 +56.3%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B6Vitamin B6 +101.3%
Contains more FolateFolate +538.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Lima beans DV% diff.
Manganese 1.091mg 0.516mg 25%
Folate 13µg 83µg 18%
Vitamin B3 2.57mg 0.421mg 13%
Fiber 3.9g 7g 12%
Potassium 143mg 508mg 11%
Iron 1.67mg 2.39mg 9%
Starch 19.57g 8%
Vitamin B5 0.422mg 8%
Vitamin B6 0.08mg 0.161mg 6%
Choline 32.5mg 6%
Phosphorus 150mg 111mg 6%
Vitamin B1 0.103mg 0.161mg 5%
Protein 5.5g 7.8g 5%
Zinc 1.25mg 0.95mg 3%
Copper 0.215mg 0.235mg 2%
Vitamin K 2µg 2%
Carbs 26.44g 20.88g 2%
Vitamin B2 0.03mg 0.055mg 2%
Polyunsaturated fat 0.171g 1%
Calories 127kcal 115kcal 1%
Selenium 4µg 4.5µg 1%
Magnesium 49mg 43mg 1%
Vitamin E 0.26mg 0.18mg 1%
Fats 0.85g 0.38g 1%
Calcium 10mg 17mg 1%
Net carbs 22.54g 13.88g N/A
Sugar 2.9g N/A
Sodium 5mg 2mg 0%
Saturated fat 0.089g 0%
Monounsaturated fat 0.034g 0%
Tryptophan 0.092mg 0%
Threonine 0.337mg 0%
Isoleucine 0.411mg 0%
Leucine 0.673mg 0%
Lysine 0.523mg 0%
Methionine 0.099mg 0%
Phenylalanine 0.449mg 0%
Valine 0.469mg 0%
Histidine 0.238mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
2
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
8% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
Contains more FatsFats +123.7%
Contains more CarbsCarbs +26.6%
Contains more ProteinProtein +41.8%
Contains more OtherOther +76.9%
~equal in Water ~69.79g

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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. Lima beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/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.