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  6. Black turtle bean vs. Spelt

Black turtle bean vs. Spelt — In-Depth Nutrition Comparison

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What are the differences between Black turtle bean and Spelt?

  • Black turtle bean is richer than Spelt in Folate, Iron, Copper, Vitamin B1, Fiber, Phosphorus, Potassium, Magnesium, Vitamin B6, and Calcium.
  • Black turtle bean's daily need coverage for Folate is 108% more.
  • Black turtle bean has 16 times more Calcium than Spelt. While Black turtle bean has 160mg of Calcium, Spelt has only 10mg.

We used Beans, black turtle, mature seeds, raw and Spelt, cooked types in this article.

Infographic

Black turtle bean 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.
Black turtle bean
Black turtle bean
7
:
3
Spelt
Spelt
Contains more Calcium +1500%
Contains more Iron +421%
Contains more Magnesium +226.5%
Contains more Phosphorus +193.3%
Contains more Potassium +949%
Contains more Zinc +76%
Contains more Copper +365.1%
Contains less Sodium -44.4%
Contains more Selenium +25%
Equal in Manganese - 1.091
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +1500%
Contains more Iron +421%
Contains more Magnesium +226.5%
Contains more Phosphorus +193.3%
Contains more Potassium +949%
Contains more Zinc +76%
Contains more Copper +365.1%
Contains less Sodium -44.4%
Contains more Selenium +25%
Equal in Manganese - 1.091

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.
Black turtle bean
Black turtle bean
8
:
2
Spelt
Spelt
Contains more Vitamin A +325%
Contains more Vitamin B1 +773.8%
Contains more Vitamin B2 +543.3%
Contains more Vitamin B6 +257.5%
Contains more Folate +3315.4%
Contains more Vitamin E +23.8%
Contains more Vitamin B3 +31.5%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin A +325%
Contains more Vitamin B1 +773.8%
Contains more Vitamin B2 +543.3%
Contains more Vitamin B6 +257.5%
Contains more Folate +3315.4%
Contains more Vitamin E +23.8%
Contains more Vitamin B3 +31.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
4
:
1
Spelt
Spelt
Contains more Protein +286.4%
Contains more Carbs +139.2%
Contains more Other +453.8%
Contains more Water +505.1%
Equal in Fats - 0.85
Black turtle bean
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Protein +286.4%
Contains more Carbs +139.2%
Contains more Other +453.8%
Contains more Water +505.1%
Equal in Fats - 0.85

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Spelt
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Spelt Opinion
Net carbs 47.75g 22.54g Black turtle bean
Protein 21.25g 5.5g Black turtle bean
Fats 0.9g 0.85g Black turtle bean
Carbs 63.25g 26.44g Black turtle bean
Calories 339kcal 127kcal Black turtle bean
Starch 19.57g Spelt
Sugar 2.12g Spelt
Fiber 15.5g 3.9g Black turtle bean
Calcium 160mg 10mg Black turtle bean
Iron 8.7mg 1.67mg Black turtle bean
Magnesium 160mg 49mg Black turtle bean
Phosphorus 440mg 150mg Black turtle bean
Potassium 1500mg 143mg Black turtle bean
Sodium 9mg 5mg Spelt
Zinc 2.2mg 1.25mg Black turtle bean
Copper 1mg 0.215mg Black turtle bean
Manganese 1mg 1.091mg Spelt
Selenium 3.2µg 4µg Spelt
Vitamin A 17IU 4IU Black turtle bean
Vitamin E 0.21mg 0.26mg Spelt
Vitamin B1 0.9mg 0.103mg Black turtle bean
Vitamin B2 0.193mg 0.03mg Black turtle bean
Vitamin B3 1.955mg 2.57mg Spelt
Vitamin B5 0.899mg Black turtle bean
Vitamin B6 0.286mg 0.08mg Black turtle bean
Folate 444µg 13µg Black turtle bean
Vitamin K 5.6µg Black turtle bean
Tryptophan 0.252mg Black turtle bean
Threonine 0.894mg Black turtle bean
Isoleucine 0.938mg Black turtle bean
Leucine 1.697mg Black turtle bean
Lysine 1.459mg Black turtle bean
Methionine 0.32mg Black turtle bean
Phenylalanine 1.149mg Black turtle bean
Valine 1.112mg Black turtle bean
Histidine 0.592mg Black turtle bean
Saturated Fat 0.232g Spelt
Monounsaturated Fat 0.078g Black turtle bean
Polyunsaturated fat 0.387g Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Black turtle bean
10%
Spelt
Minerals Daily Need Coverage Score
135%
Black turtle bean
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 2.12g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.232g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.