Spelt vs Mung Beans: Which Is Better?

This article explains the key similarities and differences between spelt and mung beans, foods from the grains and legumes food groups. Read on to learn more about the spelt vs mung beans comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on February 21, 2023.

Although spelt and mung beans belong to different food groups, while spelt belong is a grain, and mung 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 mung 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 mung 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.

Mung Beans

Mung beans (Vigna radiata), also known as green gram or moong bean, are a type of legume native to India and Southeast Asia.

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

Mung 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 mung bean soup, sprouts, and curry.

In addition to being a nutritious food, mung 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.

Mung Beans are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

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

Spelt vs Mung 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 mung beans.

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

SpeltMung Beans
Energy338 kcal347 kcal
Carbs70.2 g62.6 g
Sugar6.82 g6.6 g
Fiber10.7 g16.3 g
Protein14.6 g23.9 g
Fat2.43 g1.15 g
Saturated Fat0.406 g0.348 g

Spelt vs Mung 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 spelt vs mung beans for weight loss, spelt is slightly lower in calories, with 338 calories per 100 grams, compared to 347 calories per 100 grams of mung beans.

However, both spelt and mung 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 Mung Beans Protein

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

Mung Beans offer around 39% more protein than spelt.

Mung Beans have 23.9 grams of protein per 100 grams, while spelt has 14.6 grams of protein per 100 grams.

Spelt vs Mung 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 mung beans.

The total amount of carbohydrates is around 11% higher in spelt than in mung beans. It have 70.2 grams per 100 grams, compared to 62.6 grams in mung beans.

There’s less sugar in mung beans than in spelt, 5% precisely.

One handful of mung beans (28 grams) contains 1.8 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 mung beans.

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

With 4.6 grams of fiber per portion, mung beans are a better source of fiber than spelt which offer 3 grams per portion.

Spelt vs Mung Beans Fats

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

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

Total fat in spelt and mung beans:

  • Spelt: 2.4 grams per 100 grams
  • Mung Beans: 1.2 per 100 grams

Speaking of saturated fats, mung beans are 25% lower in saturated fats.

Mung Beans and spelt contain 0.3 grams and 0.4 grams of saturated fat per 100 grams, respectively.

Spelt vs Mung Beans Vitamins Content

This section will discuss the vitamin content of spelt and mung 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 A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, mung beans have a higher amount of vitamin B3 (Niacin), and vitamin E.

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

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

SpeltMung Beans
Vitamin A10 IU114 IU
Vitamin C04.8 mg
Vitamin D00
Vitamin B1 (Thiamine)0.364 mg0.621 mg
Vitamin B2 (Riboflavin)0.113 mg0.233 mg
Vitamin B3 (Niacin)6.84 mg2.25 mg
Vitamin B5 (Pantothenic acid)1.07 mg1.91 mg
Vitamin B6 (Pyroxidine)0.23 mg0.382 mg
Vitamin B9 (Folate)45 µg625 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.79 mg0.51 mg
Vitamin K3.6 µg9 µg

Spelt vs Mung 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 mung beans comparison focuses on their mineral content.

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

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

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

SpeltMung Beans
Calcium27 mg132 mg
Copper0.511 mg0.941 mg
Fluoride02.2 µg
Iron4.44 mg6.74 mg
Magnesium136 mg189 mg
Manganese2.98 mg1.04 mg
Phosphorus401 mg367 mg
Potassium388 mg1250 mg
Selenium11.7 µg8.2 µg
Sodium8 mg15 mg
Zinc3.28 mg2.68 mg

The Final Word

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

Both spelt and mung 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.


Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.