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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 main differences between black turtle bean and spelt?

  • Black turtle bean is richer in folate, copper, iron, vitamin B1, potassium, fiber, and calcium, yet spelt is richer in manganese, vitamin B3, and selenium.
  • Black turtle bean's daily need coverage for folate is 100% higher.
  • Black turtle bean has 6 times more calcium than spelt. Black turtle bean has 160mg of calcium, while spelt has 27mg.
  • Black turtle bean has a lower glycemic index than spelt.

We used Beans, black turtle, mature seeds, raw and Spelt, uncooked types in this comparison.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Spelt
Spelt
4
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 MagnesiumMagnesium +17.6%
Contains more CalciumCalcium +492.6%
Contains more PotassiumPotassium +286.6%
Contains more IronIron +95.9%
Contains more CopperCopper +95.7%
Contains more ZincZinc +49.1%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +198.3%
Contains more SeleniumSelenium +265.6%
~equal in Phosphorus ~401mg

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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Spelt
Spelt
3
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 B1Vitamin B1 +147.3%
Contains more Vitamin B2Vitamin B2 +70.8%
Contains more Vitamin B6Vitamin B6 +24.3%
Contains more Vitamin KVitamin K +55.6%
Contains more FolateFolate +886.7%
Contains more Vitamin EVitamin E +276.2%
Contains more Vitamin B3Vitamin B3 +250%
Contains more Vitamin B5Vitamin B5 +18.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Spelt DV% diff.
Folate 444µg 45µg 100%
Manganese 1mg 2.983mg 86%
Copper 1mg 0.511mg 54%
Iron 8.7mg 4.44mg 53%
Vitamin B1 0.9mg 0.364mg 45%
Potassium 1500mg 388mg 33%
Vitamin B3 1.955mg 6.843mg 31%
Starch 53.92g 22%
Fiber 15.5g 10.7g 19%
Selenium 3.2µg 11.7µg 15%
Protein 21.25g 14.57g 13%
Calcium 160mg 27mg 13%
Zinc 2.2mg 3.28mg 10%
Vitamin B2 0.193mg 0.113mg 6%
Phosphorus 440mg 401mg 6%
Magnesium 160mg 136mg 6%
Polyunsaturated fat 0.387g 1.258g 6%
Vitamin E 0.21mg 0.79mg 4%
Vitamin B6 0.286mg 0.23mg 4%
Vitamin B5 0.899mg 1.068mg 3%
Carbs 63.25g 70.19g 2%
Fats 0.9g 2.43g 2%
Vitamin K 5.6µg 3.6µg 2%
Saturated fat 0.232g 0.406g 1%
Monounsaturated fat 0.078g 0.445g 1%
Calories 339kcal 338kcal 0%
Net carbs 47.75g 59.49g N/A
Sugar 2.12g 6.82g N/A
Sodium 9mg 8mg 0%
Tryptophan 0.252mg 0.132mg 0%
Threonine 0.894mg 0.443mg 0%
Isoleucine 0.938mg 0.552mg 0%
Leucine 1.697mg 1.07mg 0%
Lysine 1.459mg 0.409mg 0%
Methionine 0.32mg 0.258mg 0%
Phenylalanine 1.149mg 0.737mg 0%
Valine 1.112mg 0.681mg 0%
Histidine 0.592mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Spelt
Spelt
3
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 ProteinProtein +45.8%
Contains more OtherOther +101.1%
Contains more FatsFats +170%
Contains more CarbsCarbs +11%
~equal in Water ~11.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 -42.9%
Contains more Mono. FatMonounsaturated fat +470.5%
Contains more Poly. FatPolyunsaturated fat +225.1%

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/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.