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  6. Spelt vs. Mung bean

Spelt vs. Mung bean — In-Depth Nutrition Comparison

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Differences between spelt and mung beans

  • Mung beans are higher than spelt in folate, copper, iron, fiber, vitamin B1, magnesium, potassium, phosphorus, vitamin B6, and vitamin B2.
  • Mung beans' daily need coverage for folate is 153% higher.
  • Mung beans have a lower glycemic index (31) than spelt (63).

The food types used in this comparison are Spelt, cooked and Mung beans, mature seeds, raw.

Infographic

Spelt vs Mung 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spelt
Spelt
1
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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +285.7%
Contains more CalciumCalcium +1220%
Contains more PotassiumPotassium +771.3%
Contains more IronIron +303.6%
Contains more CopperCopper +337.7%
Contains more ZincZinc +114.4%
Contains more PhosphorusPhosphorus +144.7%
Contains more SeleniumSelenium +105%
~equal in Manganese ~1.035mg

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
Spelt
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5.2% 26% 6.9% 48% 0% 18% 0% 0% 9.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 2% 10% 155% 54% 42% 115% 88% 0% 23% 469%
Contains more Vitamin B3Vitamin B3 +14.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +96.2%
Contains more Vitamin B1Vitamin B1 +502.9%
Contains more Vitamin B2Vitamin B2 +676.7%
Contains more Vitamin B6Vitamin B6 +377.5%
Contains more FolateFolate +4707.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Mung bean DV% diff.
Folate 13µg 625µg 153%
Copper 0.215mg 0.941mg 81%
Iron 1.67mg 6.74mg 63%
Fiber 3.9g 16.3g 50%
Vitamin B1 0.103mg 0.621mg 43%
Vitamin B5 1.91mg 38%
Protein 5.5g 23.86g 37%
Magnesium 49mg 189mg 33%
Potassium 143mg 1246mg 32%
Phosphorus 150mg 367mg 31%
Vitamin B6 0.08mg 0.382mg 23%
Choline 97.9mg 18%
Vitamin B2 0.03mg 0.233mg 16%
Zinc 1.25mg 2.68mg 13%
Carbs 26.44g 62.62g 12%
Calcium 10mg 132mg 12%
Calories 127kcal 347kcal 11%
Starch 19.57g 8%
Selenium 4µg 8.2µg 8%
Vitamin K 9µg 8%
Vitamin C 0mg 4.8mg 5%
Polyunsaturated fat 0.384g 3%
Vitamin E 0.26mg 0.51mg 2%
Manganese 1.091mg 1.035mg 2%
Vitamin B3 2.57mg 2.251mg 2%
Saturated fat 0.348g 2%
Vitamin A 0µg 6µg 1%
Protein per 100 calories 4.3g 6.9g N/A
Calories per 10 g protein 231kcal 145kcal N/A
Weight per 100 calories 79g 29g N/A
Fats 0.85g 1.15g 0%
Net carbs 22.54g 46.32g N/A
Sugar 6.6g N/A
Sodium 5mg 15mg 0%
Monounsaturated fat 0.161g 0%
Tryptophan 0.26mg 0%
Threonine 0.782mg 0%
Isoleucine 1.008mg 0%
Leucine 1.847mg 0%
Lysine 1.664mg 0%
Methionine 0.286mg 0%
Phenylalanine 1.443mg 0%
Valine 1.237mg 0%
Histidine 0.695mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
1
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more WaterWater +635.5%
Contains more ProteinProtein +333.8%
Contains more FatsFats +35.3%
Contains more CarbsCarbs +136.8%
Contains more OtherOther +410.8%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.