Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Cooked Spelt:
Raw California Red Kidney Beans have 5.1 times more Vitamin B1, 7.3 times more Vitamin B2, 5 times more Vitamin B6, 30.3 times more Vitamin B9 and more Vitamin C than Cooked Spelt.
Both Raw California Red Kidney Beans and Cooked Spelt have similar amounts of Vitamin B3 per 5 oz.
Both Raw California Red Kidney Beans as well as Cooked Spelt have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.
Comparing minerals per 5 ounces for California Red Kidney Beans vs Cooked Spelt:
Raw California Red Kidney Beans have 19.5 times more Calcium, 5.1 times more Copper, 5.6 times more Iron, 3.3 times more Magnesium, 2.7 times more Phosphorus, 10.4 times more Potassium and 2 times more Zinc than Cooked Spelt.
While Cooked Spelt contains 5.7 times more Water than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Cooked Spelt have similar amounts of Manganese and Selenium per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Raw California Red Kidney Beans have 2.6 times more Energy, 2.3 times more Carbohydrate, 6.4 times more Fiber and 4.4 times more Protein than Cooked Spelt.
Both Raw California Red Kidney Beans as well as Cooked Spelt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.