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Winged bean vs Spelt - In-Depth Nutrition Comparison

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How are Winged bean and Spelt different?

  • Winged bean is higher in Copper, however Spelt is richer in Manganese, Phosphorus, Vitamin B3, Iron, Magnesium, Selenium, Vitamin B5, Zinc, and Vitamin B6.
  • Daily need coverage for Manganese from Spelt is 107% higher.
  • Winged bean contains 3 times more Copper than Spelt. While Winged bean contains 1.386mg of Copper, Spelt contains only 0.511mg.

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

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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
Winged bean
Winged bean
3
:
5
Spelt
Spelt
Contains more Calcium +11.1%
Contains more Potassium +51%
Contains more Copper +171.2%
Contains more Iron +122%
Contains more Magnesium +466.7%
Contains more Zinc +136%
Contains more Phosphorus +791.1%
Contains less Sodium -77.1%
Equal in Calcium - 27
Winged bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Spelt
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Contains more Calcium +11.1%
Contains more Potassium +51%
Contains more Copper +171.2%
Contains more Iron +122%
Contains more Magnesium +466.7%
Contains more Zinc +136%
Contains more Phosphorus +791.1%
Contains less Sodium -77.1%
Equal in Calcium - 27

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
Winged bean
Winged bean
3
:
7
Spelt
Spelt
Contains more Vitamin B2 +31.9%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +317.3%
Contains more Vitamin B5 +820.7%
Contains more Vitamin B6 +206.7%
Contains more Folate +136.8%
Equal in Vitamin B1 - 0.364
Winged bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
Spelt
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%
Contains more Vitamin B2 +31.9%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +317.3%
Contains more Vitamin B5 +820.7%
Contains more Vitamin B6 +206.7%
Contains more Folate +136.8%
Equal in Vitamin B1 - 0.364

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
17
Winged bean
35
Spelt
Mineral Summary Score
85
Winged bean
92
Spelt

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
70%
Winged bean
87%
Spelt
Carbohydrates
28%
Winged bean
70%
Spelt
Fats
4%
Winged bean
11%
Spelt

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.
Winged bean Spelt
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Spelt
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?
Winged bean
Winged bean is lower in Sugar (difference - 6.82g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.184g)
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 - 27mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.5)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
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.

All nutrients comparison - raw data values

Nutrient Winged bean Spelt Opinion
Calories 148 338 Spelt
Protein 11.6 14.57 Spelt
Fats 0.9 2.43 Spelt
Vitamin C 0 0
Carbs 28.1 70.19 Spelt
Cholesterol 0 0
Vitamin D 0 Winged bean
Iron 2 4.44 Spelt
Calcium 30 27 Winged bean
Potassium 586 388 Winged bean
Magnesium 24 136 Spelt
Sugar 6.82 Winged bean
Fiber 10.7 Spelt
Copper 1.386 0.511 Winged bean
Zinc 1.39 3.28 Spelt
Starch 53.92 Spelt
Phosphorus 45 401 Spelt
Sodium 35 8 Spelt
Vitamin A 0 10 Spelt
Vitamin E 0.79 Spelt
Vitamin D 0 Winged bean
Vitamin B1 0.379 0.364 Winged bean
Vitamin B2 0.149 0.113 Winged bean
Vitamin B3 1.64 6.843 Spelt
Vitamin B5 0.116 1.068 Spelt
Vitamin B6 0.075 0.23 Spelt
Vitamin B12 0 0
Vitamin K 3.6 Spelt
Folate 19 45 Spelt
Trans Fat 0 Spelt
Saturated Fat 0.222 0.406 Winged bean
Monounsaturated Fat 0.234 0.445 Spelt
Polyunsaturated fat 0.174 1.258 Spelt
Tryptophan 0.252 0.132 Winged bean
Threonine 0.451 0.443 Winged bean
Isoleucine 0.425 0.552 Spelt
Leucine 0.64 1.07 Spelt
Lysine 0.592 0.409 Winged bean
Methionine 0.143 0.258 Spelt
Phenylalanine 0.451 0.737 Spelt
Valine 0.599 0.681 Spelt
Histidine 0.241 0.36 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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.