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Spelt vs Refried beans - In-Depth Nutrition Comparison

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Summary of differences between Spelt and Refried beans

  • The amount of Manganese, Phosphorus, Copper, Vitamin B3, Iron, Fiber, Zinc, Magnesium, Vitamin B1, and Vitamin B5 in Spelt is higher than in Refried beans.
  • Spelt covers your daily need of Manganese 117% more than Refried beans.
  • Spelt contains 19 times more Vitamin B3 than Refried beans. While Spelt contains 6.843mg of Vitamin B3, Refried beans contain only 0.367mg.

These are the specific foods used in this comparison Spelt, uncooked and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Spelt vs Refried beans 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 +208.3%
Contains more Magnesium +288.6%
Contains more Phosphorus +335.9%
Contains more Potassium +21.6%
Contains less Sodium -97.8%
Contains more Zinc +465.5%
Contains more Copper +296.1%
Equal in Calcium - 29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Contains more Iron +208.3%
Contains more Magnesium +288.6%
Contains more Phosphorus +335.9%
Contains more Potassium +21.6%
Contains less Sodium -97.8%
Contains more Zinc +465.5%
Contains more Copper +296.1%
Equal in Calcium - 29

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
9
:
Contains more Vitamin A +∞%
Contains more Vitamin E +777.8%
Contains more Vitamin B1 +378.9%
Contains more Vitamin B2 +43%
Contains more Vitamin B3 +1764.6%
Contains more Vitamin B5 +465.1%
Contains more Vitamin B6 +123.3%
Contains more Folate +309.1%
Contains more Vitamin K +71.4%
Contains more Vitamin C +∞%
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 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +777.8%
Contains more Vitamin B1 +378.9%
Contains more Vitamin B2 +43%
Contains more Vitamin B3 +1764.6%
Contains more Vitamin B5 +465.1%
Contains more Vitamin B6 +123.3%
Contains more Folate +309.1%
Contains more Vitamin K +71.4%
Contains more Vitamin C +∞%

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 Refried beans
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Spelt Refried beans Opinion
Net carbs 59.49g 9.85g Spelt
Protein 14.57g 4.98g Spelt
Fats 2.43g 2.01g Spelt
Carbs 70.19g 13.55g Spelt
Calories 338kcal 90kcal Spelt
Starch 53.92g 7.43g Spelt
Fructose 0.24g 0g Spelt
Sugar 6.82g 0.54g Refried beans
Fiber 10.7g 3.7g Spelt
Calcium 27mg 29mg Refried beans
Iron 4.44mg 1.44mg Spelt
Magnesium 136mg 35mg Spelt
Phosphorus 401mg 92mg Spelt
Potassium 388mg 319mg Spelt
Sodium 8mg 370mg Spelt
Zinc 3.28mg 0.58mg Spelt
Copper 0.511mg 0.129mg Spelt
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 0.09mg Spelt
Vitamin D IU 0IU Refried beans
Vitamin D µg 0µg Refried beans
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.364mg 0.076mg Spelt
Vitamin B2 0.113mg 0.079mg Spelt
Vitamin B3 6.843mg 0.367mg Spelt
Vitamin B5 1.068mg 0.189mg Spelt
Vitamin B6 0.23mg 0.103mg Spelt
Folate 45µg 11µg Spelt
Vitamin B12 0µg 0µg
Vitamin K 3.6µg 2.1µg Spelt
Tryptophan 0.132mg 0.065mg Spelt
Threonine 0.443mg 0.231mg Spelt
Isoleucine 0.552mg 0.242mg Spelt
Leucine 1.07mg 0.438mg Spelt
Lysine 0.409mg 0.377mg Spelt
Methionine 0.258mg 0.083mg Spelt
Phenylalanine 0.737mg 0.297mg Spelt
Valine 0.681mg 0.287mg Spelt
Histidine 0.36mg 153mg Refried beans
Cholesterol 0mg 0mg
Trans Fat g 0.016g Spelt
Saturated Fat 0.406g 0.631g Spelt
Monounsaturated Fat 0.445g 0.601g Refried beans
Polyunsaturated fat 1.258g 0.543g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Refried beans
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
10
Refried beans
Mineral Summary Score
92
Spelt
33
Refried beans

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
30%
Refried beans
Carbohydrates
70%
Spelt
14%
Refried beans
Fats
11%
Spelt
9%
Refried beans

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 362mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.225g)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 6.28g)
Which food is lower in glycemic index?
Refried beans
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 ($)

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.