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  6. Yardlong beans vs. Spelt

Yardlong beans vs. Spelt — In-Depth Nutrition Comparison

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Significant differences between yardlong beans and spelt

  • Spelt is richer than yardlong beans in manganese, copper, phosphorus, iron, vitamin B3, zinc, vitamin B1, magnesium, vitamin B5, and selenium.
  • Spelt covers your daily manganese needs 121% more than yardlong beans.
  • Yardlong beans has a higher glycemic index (86) than spelt (63).

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

Infographic

Yardlong beans vs Spelt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Spelt
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CalciumCalcium +63%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +223.8%
Contains more PotassiumPotassium +33.8%
Contains more IronIron +353.1%
Contains more CopperCopper +987.2%
Contains more ZincZinc +811.1%
Contains more PhosphorusPhosphorus +603.5%
Contains more ManganeseManganese +1384.1%
Contains more SeleniumSelenium +680%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Spelt
Spelt
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +328.2%
Contains more Vitamin B2Vitamin B2 +14.1%
Contains more Vitamin B3Vitamin B3 +986.2%
Contains more Vitamin B5Vitamin B5 +1994.1%
Contains more Vitamin B6Vitamin B6 +858.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~45µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong beans Spelt DV% diff.
Manganese 0.201mg 2.983mg 121%
Copper 0.047mg 0.511mg 52%
Phosphorus 57mg 401mg 49%
Iron 0.98mg 4.44mg 43%
Fiber 10.7g 43%
Vitamin B3 0.63mg 6.843mg 39%
Zinc 0.36mg 3.28mg 27%
Protein 2.53g 14.57g 24%
Vitamin B1 0.085mg 0.364mg 23%
Magnesium 42mg 136mg 22%
Starch 53.92g 22%
Vitamin B5 0.051mg 1.068mg 20%
Carbs 9.18g 70.19g 20%
Selenium 1.5µg 11.7µg 19%
Vitamin C 16.2mg 0mg 18%
Vitamin B6 0.024mg 0.23mg 16%
Calories 47kcal 338kcal 15%
Polyunsaturated fat 0.042g 1.258g 8%
Vitamin E 0.79mg 5%
Fats 0.1g 2.43g 4%
Vitamin A 23µg 0µg 3%
Potassium 290mg 388mg 3%
Vitamin K 3.6µg 3%
Saturated fat 0.026g 0.406g 2%
Calcium 44mg 27mg 2%
Monounsaturated fat 0.009g 0.445g 1%
Vitamin B2 0.099mg 0.113mg 1%
Net carbs 9.18g 59.49g N/A
Sugar 6.82g N/A
Sodium 4mg 8mg 0%
Folate 45µg 45µg 0%
Tryptophan 0.029mg 0.132mg 0%
Threonine 0.094mg 0.443mg 0%
Isoleucine 0.135mg 0.552mg 0%
Leucine 0.18mg 1.07mg 0%
Lysine 0.166mg 0.409mg 0%
Methionine 0.036mg 0.258mg 0%
Phenylalanine 0.139mg 0.737mg 0%
Valine 0.146mg 0.681mg 0%
Histidine 0.082mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Spelt
Spelt
4
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more WaterWater +693.7%
Contains more ProteinProtein +475.9%
Contains more FatsFats +2330%
Contains more CarbsCarbs +664.6%
Contains more OtherOther +148.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -93.6%
Contains more Mono. FatMonounsaturated fat +4844.4%
Contains more Poly. FatPolyunsaturated fat +2895.2%

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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.