Spelt vs. Refried beans — In-Depth Nutrition Comparison
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The main differences between Spelt and Refried beans
- Spelt has more Manganese, Vitamin B3, Copper, Phosphorus, and Zinc, however, Refried beans has more Vitamin C, and Potassium.
- Daily need coverage for Manganese from Spelt is 35% higher.
- Refried beans have 7 times less Vitamin B3 than Spelt. Spelt has 2.57mg of Vitamin B3, while Refried beans have 0.367mg.
- Spelt is lower in Sodium.
Food types used in this article are Spelt, cooked and Refried beans, canned, traditional style (includes USDA commodity).
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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.
Contains
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Iron
+16%
Contains
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Magnesium
+40%
Contains
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Phosphorus
+63%
Contains
less
Sodium
-98.6%
Contains
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Zinc
+115.5%
Contains
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Copper
+66.7%
Contains
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Manganese
+277.5%
Contains
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Calcium
+190%
Contains
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Potassium
+123.1%
Contains
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Selenium
+45%
Contains
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Iron
+16%
Contains
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Magnesium
+40%
Contains
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Phosphorus
+63%
Contains
less
Sodium
-98.6%
Contains
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Zinc
+115.5%
Contains
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Copper
+66.7%
Contains
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Manganese
+277.5%
Contains
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Calcium
+190%
Contains
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Potassium
+123.1%
Contains
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Selenium
+45%
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.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+188.9%
Contains
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Vitamin B1
+35.5%
Contains
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Vitamin B3
+600.3%
Contains
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Folate
+18.2%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+163.3%
Contains
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Vitamin B6
+28.8%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+188.9%
Contains
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Vitamin B1
+35.5%
Contains
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Vitamin B3
+600.3%
Contains
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Folate
+18.2%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+163.3%
Contains
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Vitamin B6
+28.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+10.4%
Contains
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Carbs
+95.1%
Contains
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Fats
+136.5%
Contains
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Water
+16.8%
Contains
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Other
+163.1%
Equal in Protein - 4.98
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
Contains
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Protein
+10.4%
Contains
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Carbs
+95.1%
Contains
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Fats
+136.5%
Contains
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Water
+16.8%
Contains
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Other
+163.1%
Equal in Protein - 4.98
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+163.4%
Contains
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Sucrose
+∞%
Starch:
19.57 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
7.43 g
Sucrose:
0.54 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+163.4%
Contains
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Sucrose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 22.54g | 9.85g |
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| Protein | 5.5g | 4.98g |
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| Fats | 0.85g | 2.01g |
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| Carbs | 26.44g | 13.55g |
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| Calories | 127kcal | 90kcal |
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| Starch | 19.57g | 7.43g |
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| Sugar | 0.54g |
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| Fiber | 3.9g | 3.7g |
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| Calcium | 10mg | 29mg |
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| Iron | 1.67mg | 1.44mg |
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| Magnesium | 49mg | 35mg |
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| Phosphorus | 150mg | 92mg |
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| Potassium | 143mg | 319mg |
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| Sodium | 5mg | 370mg |
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| Zinc | 1.25mg | 0.58mg |
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| Copper | 0.215mg | 0.129mg |
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| Manganese | 1.091mg | 0.289mg |
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| Selenium | 4µg | 5.8µg |
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| Vitamin A | 4IU | 0IU |
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| Vitamin E | 0.26mg | 0.09mg |
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| Vitamin C | 0mg | 6mg |
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| Vitamin B1 | 0.103mg | 0.076mg |
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| Vitamin B2 | 0.03mg | 0.079mg |
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| Vitamin B3 | 2.57mg | 0.367mg |
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| Vitamin B5 | 0.189mg |
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| Vitamin B6 | 0.08mg | 0.103mg |
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| Folate | 13µg | 11µg |
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| Vitamin K | 2.1µg |
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| Tryptophan | 0.065mg |
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| Threonine | 0.231mg |
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| Isoleucine | 0.242mg |
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| Leucine | 0.438mg |
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| Lysine | 0.377mg |
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| Methionine | 0.083mg |
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| Phenylalanine | 0.297mg |
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| Valine | 0.287mg |
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| Histidine | 153mg |
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| Trans Fat | 0.016g |
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| Saturated Fat | 0.631g |
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| Monounsaturated Fat | 0.601g |
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| Polyunsaturated fat | 0.543g |
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| Omega-6 - Eicosadienoic acid | 0.008g |
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| Omega-6 - Linoleic acid | 0.36g |
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| Omega-3 - ALA | 0.169g |
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| Omega-3 - Eicosatrienoic acid | 0.001g |
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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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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
10%
Minerals Daily Need Coverage Score
45%
33%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 365mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.631g)
Which food is lower in glycemic index?
Refried beans is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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.