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

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How are Spelt and Yardlong bean (Asparagus bean) different?

  • Spelt is higher in Manganese, Copper, Iron, Phosphorus, Vitamin B3, Zinc, Magnesium, Vitamin B1, and Vitamin B5, however Yardlong bean (Asparagus bean) is richer in Vitamin C.
  • Daily need coverage for Manganese from Spelt is 121% higher.
  • Spelt contains 19 times more Vitamin B5 than Yardlong bean (Asparagus bean). While Spelt contains 1.068mg of Vitamin B5, Yardlong bean (Asparagus bean) contains only 0.055mg.

Spelt, uncooked and Yardlong bean, raw are the varieties used in this article.

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Spelt vs Yardlong bean (Asparagus bean) 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
Spelt
6
:
Contains more Iron +844.7%
Contains more Potassium +61.7%
Contains more Magnesium +209.1%
Contains more Copper +964.6%
Contains more Zinc +786.5%
Contains more Phosphorus +579.7%
Contains more Calcium +85.2%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Contains more Iron +844.7%
Contains more Potassium +61.7%
Contains more Magnesium +209.1%
Contains more Copper +964.6%
Contains more Zinc +786.5%
Contains more Phosphorus +579.7%
Contains more Calcium +85.2%
Contains less Sodium -50%

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
7
:
Contains more Vitamin B1 +240.2%
Contains more Vitamin B3 +1569%
Contains more Vitamin B5 +1841.8%
Contains more Vitamin B6 +858.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +8550%
Contains more Folate +37.8%
Equal in Vitamin B2 - 0.11
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 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Contains more Vitamin B1 +240.2%
Contains more Vitamin B3 +1569%
Contains more Vitamin B5 +1841.8%
Contains more Vitamin B6 +858.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +8550%
Contains more Folate +37.8%
Equal in Vitamin B2 - 0.11

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
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
92
Spelt
17
Yardlong bean (Asparagus bean)

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
17%
Yardlong bean (Asparagus bean)
Carbohydrates
70%
Spelt
8%
Yardlong bean (Asparagus bean)
Fats
11%
Spelt
2%
Yardlong bean (Asparagus bean)

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 Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Yardlong bean (Asparagus bean)
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 is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.301g)
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 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.

All nutrients comparison - raw data values

Nutrient Spelt Yardlong bean (Asparagus bean) Opinion
Calories 338 47 Spelt
Protein 14.57 2.8 Spelt
Fats 2.43 0.4 Spelt
Vitamin C 0 18.8 Yardlong bean (Asparagus bean)
Carbs 70.19 8.35 Spelt
Cholesterol 0 0
Vitamin D 0 Yardlong bean (Asparagus bean)
Iron 4.44 0.47 Spelt
Calcium 27 50 Yardlong bean (Asparagus bean)
Potassium 388 240 Spelt
Magnesium 136 44 Spelt
Sugar 6.82 Yardlong bean (Asparagus bean)
Fiber 10.7 Spelt
Copper 0.511 0.048 Spelt
Zinc 3.28 0.37 Spelt
Starch 53.92 Spelt
Phosphorus 401 59 Spelt
Sodium 8 4 Yardlong bean (Asparagus bean)
Vitamin A 10 865 Yardlong bean (Asparagus bean)
Vitamin E 0.79 Spelt
Vitamin D 0 Yardlong bean (Asparagus bean)
Vitamin B1 0.364 0.107 Spelt
Vitamin B2 0.113 0.11 Spelt
Vitamin B3 6.843 0.41 Spelt
Vitamin B5 1.068 0.055 Spelt
Vitamin B6 0.23 0.024 Spelt
Vitamin B12 0 0
Vitamin K 3.6 Spelt
Folate 45 62 Yardlong bean (Asparagus bean)
Trans Fat 0 Spelt
Saturated Fat 0.406 0.105 Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.445 0.036 Spelt
Polyunsaturated fat 1.258 0.169 Spelt
Tryptophan 0.132 0.032 Spelt
Threonine 0.443 0.104 Spelt
Isoleucine 0.552 0.15 Spelt
Leucine 1.07 0.2 Spelt
Lysine 0.409 0.184 Spelt
Methionine 0.258 0.04 Spelt
Phenylalanine 0.737 0.154 Spelt
Valine 0.681 0.162 Spelt
Histidine 0.36 0.09 Spelt
Fructose 0.24 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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.