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Spelt vs. Winged bean — In-Depth Nutrition Comparison

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Significant differences between Spelt and Winged bean

  • Spelt has more Manganese, Phosphorus, Selenium, Magnesium, and Vitamin B3, however, Winged bean is richer in Copper, Vitamin B1, Potassium, and Vitamin B2.
  • Winged bean covers your daily Copper needs 130% more than Spelt.
  • Winged bean has 6 times less Selenium than Spelt. Spelt has 4µg of Selenium, while Winged bean has 0.7µg.

Specific food types used in this comparison are Spelt, cooked and Winged bean tuber, raw.

Infographic

Spelt vs Winged 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.
Contains more Magnesium +104.2%
Contains more Phosphorus +233.3%
Contains less Sodium -85.7%
Contains more Manganese +105.1%
Contains more Selenium +471.4%
Contains more Calcium +200%
Contains more Iron +19.8%
Contains more Potassium +309.8%
Contains more Zinc +11.2%
Contains more Copper +544.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Magnesium +104.2%
Contains more Phosphorus +233.3%
Contains less Sodium -85.7%
Contains more Manganese +105.1%
Contains more Selenium +471.4%
Contains more Calcium +200%
Contains more Iron +19.8%
Contains more Potassium +309.8%
Contains more Zinc +11.2%
Contains more Copper +544.7%

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
4
:
Contains more Vitamin A +∞%
Contains more Vitamin B3 +56.7%
Contains more Vitamin B1 +268%
Contains more Vitamin B2 +396.7%
Contains more Folate +46.2%
Equal in Vitamin B6 - 0.075
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +56.7%
Contains more Vitamin B1 +268%
Contains more Vitamin B2 +396.7%
Contains more Folate +46.2%
Equal in Vitamin B6 - 0.075

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +16%
Contains more Protein +110.9%
Contains more Other +207.7%
Equal in Fats - 0.9
Equal in Carbs - 28.1
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Water +16%
Contains more Protein +110.9%
Contains more Other +207.7%
Equal in Fats - 0.9
Equal in Carbs - 28.1

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Winged bean
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Winged bean Opinion
Net carbs 22.54g 28.1g Winged bean
Protein 5.5g 11.6g Winged bean
Fats 0.85g 0.9g Winged bean
Carbs 26.44g 28.1g Winged bean
Calories 127kcal 148kcal Winged bean
Starch 19.57g Spelt
Fiber 3.9g Spelt
Calcium 10mg 30mg Winged bean
Iron 1.67mg 2mg Winged bean
Magnesium 49mg 24mg Spelt
Phosphorus 150mg 45mg Spelt
Potassium 143mg 586mg Winged bean
Sodium 5mg 35mg Spelt
Zinc 1.25mg 1.39mg Winged bean
Copper 0.215mg 1.386mg Winged bean
Manganese 1.091mg 0.532mg Spelt
Selenium 4µg 0.7µg Spelt
Vitamin A 4IU 0IU Spelt
Vitamin E 0.26mg Spelt
Vitamin B1 0.103mg 0.379mg Winged bean
Vitamin B2 0.03mg 0.149mg Winged bean
Vitamin B3 2.57mg 1.64mg Spelt
Vitamin B5 0.116mg Winged bean
Vitamin B6 0.08mg 0.075mg Spelt
Folate 13µg 19µg Winged bean
Tryptophan 0.252mg Winged bean
Threonine 0.451mg Winged bean
Isoleucine 0.425mg Winged bean
Leucine 0.64mg Winged bean
Lysine 0.592mg Winged bean
Methionine 0.143mg Winged bean
Phenylalanine 0.451mg Winged bean
Valine 0.599mg Winged bean
Histidine 0.241mg Winged bean
Saturated Fat 0.222g Spelt
Monounsaturated Fat 0.234g Winged bean
Polyunsaturated fat 0.174g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Spelt
17%
Winged bean
Minerals Daily Need Coverage Score
45%
Spelt
75%
Winged bean

Comparison summary

Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 31)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.222g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.