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 have more vitamin C and potassium.
- Daily need coverage for manganese for 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.
- Spelt has a higher glycemic index than refried beans.
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 more MagnesiumMagnesium | +40% |
| Contains more IronIron | +16% |
| Contains more CopperCopper | +66.7% |
| Contains more ZincZinc | +115.5% |
| Contains more PhosphorusPhosphorus | +63% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +277.5% |
| Contains more CalciumCalcium | +190% |
| Contains more PotassiumPotassium | +123.1% |
| Contains more SeleniumSelenium | +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 more Vitamin EVitamin E | +188.9% |
| Contains more Vitamin B1Vitamin B1 | +35.5% |
| Contains more Vitamin B3Vitamin B3 | +600.3% |
| Contains more FolateFolate | +18.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +163.3% |
| Contains more Vitamin B6Vitamin B6 | +28.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.091mg | 0.289mg | 35% |
| Histidine | 153mg | 22% | |
| Sodium | 5mg | 370mg | 16% |
| Vitamin B3 | 2.57mg | 0.367mg | 14% |
| Copper | 0.215mg | 0.129mg | 10% |
| Phosphorus | 150mg | 92mg | 8% |
| Vitamin C | 0mg | 6mg | 7% |
| Zinc | 1.25mg | 0.58mg | 6% |
| Starch | 19.57g | 7.43g | 5% |
| Potassium | 143mg | 319mg | 5% |
| Choline | 21.2mg | 4% | |
| Vitamin B5 | 0.189mg | 4% | |
| Carbs | 26.44g | 13.55g | 4% |
| Polyunsaturated fat | 0.543g | 4% | |
| Vitamin B2 | 0.03mg | 0.079mg | 4% |
| Saturated fat | 0.631g | 3% | |
| Iron | 1.67mg | 1.44mg | 3% |
| Magnesium | 49mg | 35mg | 3% |
| Selenium | 4µg | 5.8µg | 3% |
| Monounsaturated fat | 0.601g | 2% | |
| Vitamin K | 2.1µg | 2% | |
| Vitamin B6 | 0.08mg | 0.103mg | 2% |
| Calories | 127kcal | 90kcal | 2% |
| Fats | 0.85g | 2.01g | 2% |
| Calcium | 10mg | 29mg | 2% |
| Vitamin B1 | 0.103mg | 0.076mg | 2% |
| Protein | 5.5g | 4.98g | 1% |
| Vitamin E | 0.26mg | 0.09mg | 1% |
| Folate | 13µg | 11µg | 1% |
| Fiber | 3.9g | 3.7g | 1% |
| Net carbs | 22.54g | 9.85g | N/A |
| Sugar | 0.54g | N/A | |
| Trans fat | 0.016g | N/A | |
| Tryptophan | 0.065mg | 0% | |
| Threonine | 0.231mg | 0% | |
| Isoleucine | 0.242mg | 0% | |
| Leucine | 0.438mg | 0% | |
| Lysine | 0.377mg | 0% | |
| Methionine | 0.083mg | 0% | |
| Phenylalanine | 0.297mg | 0% | |
| Valine | 0.287mg | 0% | |
| Omega-3 - ALA | 0.169g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 0.36g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more CarbsCarbs | +95.1% |
| Contains more FatsFats | +136.5% |
| Contains more WaterWater | +16.8% |
| Contains more OtherOther | +163.1% |
~equal in
Protein
~4.98g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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 more StarchStarch | +163.4% |
| Contains more SucroseSucrose | +∞% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
