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Spelt vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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Differences between Spelt and Yardlong bean (Asparagus bean)

  • Spelt is higher in Manganese, Copper, Phosphorus, Vitamin B3, Iron, and Zinc, however, Yardlong bean (Asparagus bean) is richer in Vitamin C, Folate, and Vitamin B2.
  • Spelt's daily need coverage for Manganese is 39% higher.
  • Spelt has 5 times more Copper than Yardlong bean (Asparagus bean). While Spelt has 0.215mg of Copper, Yardlong bean (Asparagus bean) has only 0.047mg.

The food types used in this comparison are Spelt, cooked and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Spelt vs Yardlong bean (Asparagus 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 Iron +70.4%
Contains more Magnesium +16.7%
Contains more Phosphorus +163.2%
Contains more Zinc +247.2%
Contains more Copper +357.4%
Contains more Manganese +442.8%
Contains more Selenium +166.7%
Contains more Calcium +340%
Contains more Potassium +102.8%
Contains less Sodium -20%
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 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Iron +70.4%
Contains more Magnesium +16.7%
Contains more Phosphorus +163.2%
Contains more Zinc +247.2%
Contains more Copper +357.4%
Contains more Manganese +442.8%
Contains more Selenium +166.7%
Contains more Calcium +340%
Contains more Potassium +102.8%
Contains less Sodium -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.
Spelt
4
:
Contains more Vitamin B1 +21.2%
Contains more Vitamin B3 +307.9%
Contains more Vitamin B6 +233.3%
Contains more Vitamin A +11150%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +230%
Contains more Folate +246.2%
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 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B1 +21.2%
Contains more Vitamin B3 +307.9%
Contains more Vitamin B6 +233.3%
Contains more Vitamin A +11150%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +230%
Contains more Folate +246.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +117.4%
Contains more Fats +750%
Contains more Carbs +188%
Contains more Water +31.4%
Contains more Other +10.8%
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +117.4%
Contains more Fats +750%
Contains more Carbs +188%
Contains more Water +31.4%
Contains more Other +10.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Yardlong bean (Asparagus bean) Opinion
Net carbs 22.54g 9.18g Spelt
Protein 5.5g 2.53g Spelt
Fats 0.85g 0.1g Spelt
Carbs 26.44g 9.18g Spelt
Calories 127kcal 47kcal Spelt
Starch 19.57g Spelt
Fiber 3.9g Spelt
Calcium 10mg 44mg Yardlong bean (Asparagus bean)
Iron 1.67mg 0.98mg Spelt
Magnesium 49mg 42mg Spelt
Phosphorus 150mg 57mg Spelt
Potassium 143mg 290mg Yardlong bean (Asparagus bean)
Sodium 5mg 4mg Yardlong bean (Asparagus bean)
Zinc 1.25mg 0.36mg Spelt
Copper 0.215mg 0.047mg Spelt
Manganese 1.091mg 0.201mg Spelt
Selenium 4µg 1.5µg Spelt
Vitamin A 4IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.26mg Spelt
Vitamin C 0mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.103mg 0.085mg Spelt
Vitamin B2 0.03mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 2.57mg 0.63mg Spelt
Vitamin B5 0.051mg Yardlong bean (Asparagus bean)
Vitamin B6 0.08mg 0.024mg Spelt
Folate 13µg 45µg Yardlong bean (Asparagus bean)
Tryptophan 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg Yardlong bean (Asparagus bean)
Valine 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g Spelt
Monounsaturated Fat 0.009g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.042g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
45%
Spelt
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
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 cheaper?
?
The foods are relatively equal in price ($)
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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.