Spelt vs. Yardlong beans — In-Depth Nutrition Comparison
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Differences between spelt and yardlong beans
- Spelt is higher in manganese, copper, phosphorus, vitamin B3, iron, and zinc; however, yardlong beans is richer in vitamin C, vitamin A, folate, and vitamin B2.
- Spelt's daily need coverage for manganese is 39% higher.
- Spelt has 5 times more copper than yardlong beans. While spelt has 0.215mg of copper, yardlong beans has only 0.047mg.
- Spelt has a lower glycemic index (63) than yardlong beans (86).
The food types used in this comparison are Spelt, cooked and Yardlong bean, cooked, boiled, drained, without salt.
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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 | +16.7% |
| Contains more IronIron | +70.4% |
| Contains more CopperCopper | +357.4% |
| Contains more ZincZinc | +247.2% |
| Contains more PhosphorusPhosphorus | +163.2% |
| Contains more ManganeseManganese | +442.8% |
| Contains more SeleniumSelenium | +166.7% |
| Contains more CalciumCalcium | +340% |
| Contains more PotassiumPotassium | +102.8% |
| Contains less SodiumSodium | -20% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +21.2% |
| Contains more Vitamin B3Vitamin B3 | +307.9% |
| Contains more Vitamin B6Vitamin B6 | +233.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +230% |
| Contains more FolateFolate | +246.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.091mg | 0.201mg | 39% |
| Copper | 0.215mg | 0.047mg | 19% |
| Vitamin C | 0mg | 16.2mg | 18% |
| Fiber | 3.9g | 16% | |
| Phosphorus | 150mg | 57mg | 13% |
| Vitamin B3 | 2.57mg | 0.63mg | 12% |
| Iron | 1.67mg | 0.98mg | 9% |
| Folate | 13µg | 45µg | 8% |
| Zinc | 1.25mg | 0.36mg | 8% |
| Starch | 19.57g | 8% | |
| Carbs | 26.44g | 9.18g | 6% |
| Protein | 5.5g | 2.53g | 6% |
| Selenium | 4µg | 1.5µg | 5% |
| Vitamin B2 | 0.03mg | 0.099mg | 5% |
| Vitamin B6 | 0.08mg | 0.024mg | 4% |
| Calories | 127kcal | 47kcal | 4% |
| Potassium | 143mg | 290mg | 4% |
| Vitamin A | 0µg | 23µg | 3% |
| Calcium | 10mg | 44mg | 3% |
| Vitamin E | 0.26mg | 2% | |
| Vitamin B1 | 0.103mg | 0.085mg | 2% |
| Magnesium | 49mg | 42mg | 2% |
| Vitamin B5 | 0.051mg | 1% | |
| Fats | 0.85g | 0.1g | 1% |
| Net carbs | 22.54g | 9.18g | N/A |
| Sodium | 5mg | 4mg | 0% |
| Saturated fat | 0.026g | 0% | |
| Monounsaturated fat | 0.009g | 0% | |
| Polyunsaturated fat | 0.042g | 0% | |
| Tryptophan | 0.029mg | 0% | |
| Threonine | 0.094mg | 0% | |
| Isoleucine | 0.135mg | 0% | |
| Leucine | 0.18mg | 0% | |
| Lysine | 0.166mg | 0% | |
| Methionine | 0.036mg | 0% | |
| Phenylalanine | 0.139mg | 0% | |
| Valine | 0.146mg | 0% | |
| Histidine | 0.082mg | 0% |
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:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
| Contains more ProteinProtein | +117.4% |
| Contains more FatsFats | +750% |
| Contains more CarbsCarbs | +188% |
| Contains more WaterWater | +31.4% |
| Contains more OtherOther | +10.8% |
