Spelt vs Kidney Beans: Which Is Better?

This article explains the key similarities and differences between spelt and kidney beans, foods from the grains and legumes food groups. Read on to learn more about the spelt vs kidney beans comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on February 21, 2023.

Although spelt and kidney beans belong to different food groups, while spelt belong is a grain, and kidney beans belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares spelt and kidney beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how spelt and kidney beans compare specifically.


Spelt (Triticum spelta) is an ancient type of wheat that is believed to have originated in the Near East.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.

Spelt is commonly used in baking, particularly in traditional dishes such as bread and pasta. It has a nutty and slightly sweet flavor and can be used as a substitute for wheat flour in most recipes. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Spelt is considered a functional food, as it has been shown to have a positive impact on health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.

Spelt is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.

Kidney Beans

Kidney beans (Phaseolus vulgaris) are a type of legume native to Central and South America.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their rich, nutty flavor.

Kidney beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as kidney bean soup, chili, and salads.

In addition to being a nutritious food, kidney beans have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Kidney Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin K and some Vitamin C.

Spelt vs Kidney Beans Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing spelt vs kidney beans.

This comparison will start by comparing the caloric value of spelt and kidney beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

SpeltKidney Beans
Energy338 kcal333 kcal
Carbs70.2 g60 g
Sugar6.82 g2.23 g
Fiber10.7 g24.9 g
Protein14.6 g23.6 g
Fat2.43 g0.83 g
Saturated Fat0.406 g0.12 g

Spelt vs Kidney Beans Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing kidney beans vs spelt for weight loss, kidney beans are slightly lower in calories, with 333 calories per 100 grams, compared to 338 calories per 100 grams of spelt.

However, both spelt and kidney beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Spelt vs Kidney Beans Protein

Legumes and most legume products, including spelt and kidney beans, are important sources of plant-based protein.

Kidney Beans offer around 38% more protein than spelt.

Kidney Beans have 23.6 grams of protein per 100 grams, while spelt has 14.6 grams of protein per 100 grams.

Spelt vs Kidney Beans Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in spelt and kidney beans.

The total amount of carbohydrates is around 15% higher in spelt than in kidney beans. It have 70.2 grams per 100 grams, compared to 60 grams in kidney beans.

There’s less sugar in kidney beans than in spelt, 68% precisely.

One handful of kidney beans (28 grams) contains 0.6 grams of sugar, while the same amount of spelt contains 1.9 grams.

Lastly, let’s take a look at the dietary fiber in spelt and kidney beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 7 grams of fiber per portion, kidney beans are a better source of fiber than spelt which offer 3 grams per portion.

Spelt vs Kidney Beans Fats

Like most other grains and legumes, with the exception of lupins and peanuts, spelt and kidney beans are low in fat.

Fats in spelt and kidney beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in spelt and kidney beans:

  • Spelt: 2.4 grams per 100 grams
  • Kidney Beans: 0.8 per 100 grams

Speaking of saturated fats, kidney beans are 75% lower in saturated fats.

Kidney Beans and spelt contain 0.1 grams and 0.4 grams of saturated fat per 100 grams, respectively.

Spelt vs Kidney Beans Vitamins Content

This section will discuss the vitamin content of spelt and kidney beans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Spelt has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, kidney beans have a higher amount of vitamin A, vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin E.

Spelt and kidney beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins spelt and kidney beans contain side by side, so you can easily compare them.

SpeltKidney Beans
Vitamin A10 IU0
Vitamin C04.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.364 mg0.529 mg
Vitamin B2 (Riboflavin)0.113 mg0.219 mg
Vitamin B3 (Niacin)6.84 mg2.06 mg
Vitamin B5 (Pantothenic acid)1.07 mg0.78 mg
Vitamin B6 (Pyroxidine)0.23 mg0.397 mg
Vitamin B9 (Folate)45 µg394 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.79 mg0.22 mg
Vitamin K3.6 µg19 µg

Spelt vs Kidney Beans Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the spelt and kidney beans comparison focuses on their mineral content.

Spelt is a better source of calcium, copper, fluoride, iron, magnesium, phosphorus, potassium, and sodium than kidney beans.

On the other hand, kidney beans are a higher amount of manganese, selenium, and zinc.

Check out the table below to learn how spelt and kidney beans compare when it comes to mineral content.

SpeltKidney Beans
Calcium27 mg143 mg
Copper0.511 mg0.958 mg
Fluoride02.2 µg
Iron4.44 mg8.2 mg
Magnesium136 mg140 mg
Manganese2.98 mg1.02 mg
Phosphorus401 mg407 mg
Potassium388 mg1410 mg
Selenium11.7 µg3.2 µg
Sodium8 mg24 mg
Zinc3.28 mg2.79 mg

The Final Word

Spelt and kidney beans are highly nutritious and a great addition to a plant-based diet.

Both spelt and kidney beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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