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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
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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
Contains more Iron +208.3%
Contains more Potassium +21.6%
Contains more Magnesium +288.6%
Contains more Copper +296.1%
Contains more Zinc +465.5%
Contains more Phosphorus +335.9%
Contains less Sodium -97.8%
Equal in Calcium - 29
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Contains more Iron +208.3%
Contains more Potassium +21.6%
Contains more Magnesium +288.6%
Contains more Copper +296.1%
Contains more Zinc +465.5%
Contains more Phosphorus +335.9%
Contains less Sodium -97.8%
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 Vitamin K +71.4%
Contains more Folate +309.1%
Contains more Vitamin C +∞%
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 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 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 Vitamin K +71.4%
Contains more Folate +309.1%
Contains more Vitamin C +∞%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Refried beans
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 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 ($)

All nutrients comparison - raw data values

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

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.