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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.

Infographic

Winged bean vs Spelt 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
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 Phosphorus +791.1%
Contains less Sodium -77.1%
Contains more Zinc +136%
Equal in Calcium - 27
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
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 Phosphorus +791.1%
Contains less Sodium -77.1%
Contains more Zinc +136%
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
:
7
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
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
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

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

All nutrients comparison - raw data values

Nutrient Winged bean Spelt Opinion
Net carbs 28.1g 59.49g Spelt
Protein 11.6g 14.57g Spelt
Fats 0.9g 2.43g Spelt
Carbs 28.1g 70.19g Spelt
Calories 148kcal 338kcal Spelt
Starch g 53.92g Spelt
Fructose g 0.24g Spelt
Sugar g 6.82g Winged bean
Fiber g 10.7g Spelt
Calcium 30mg 27mg Winged bean
Iron 2mg 4.44mg Spelt
Magnesium 24mg 136mg Spelt
Phosphorus 45mg 401mg Spelt
Potassium 586mg 388mg Winged bean
Sodium 35mg 8mg Spelt
Zinc 1.39mg 3.28mg Spelt
Copper 1.386mg 0.511mg Winged bean
Vitamin A 0IU 10IU Spelt
Vitamin E mg 0.79mg Spelt
Vitamin D 0IU IU Winged bean
Vitamin D 0µg µg Winged bean
Vitamin C 0mg 0mg
Vitamin B1 0.379mg 0.364mg Winged bean
Vitamin B2 0.149mg 0.113mg Winged bean
Vitamin B3 1.64mg 6.843mg Spelt
Vitamin B5 0.116mg 1.068mg Spelt
Vitamin B6 0.075mg 0.23mg Spelt
Folate 19µg 45µg Spelt
Vitamin B12 0µg 0µg
Vitamin K µg 3.6µg Spelt
Tryptophan 0.252mg 0.132mg Winged bean
Threonine 0.451mg 0.443mg Winged bean
Isoleucine 0.425mg 0.552mg Spelt
Leucine 0.64mg 1.07mg Spelt
Lysine 0.592mg 0.409mg Winged bean
Methionine 0.143mg 0.258mg Spelt
Phenylalanine 0.451mg 0.737mg Spelt
Valine 0.599mg 0.681mg Spelt
Histidine 0.241mg 0.36mg Spelt
Cholesterol 0mg 0mg
Trans Fat 0g g Spelt
Saturated Fat 0.222g 0.406g Winged bean
Monounsaturated Fat 0.234g 0.445g Spelt
Polyunsaturated fat 0.174g 1.258g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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.

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.