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  6. Black turtle bean vs. Khorasan wheat

Black turtle bean vs. Khorasan wheat — In-Depth Nutrition Comparison

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The main differences between Black turtle bean and Khorasan wheat

  • Black turtle bean is richer in Iron, Copper, Potassium, Vitamin B1, Fiber, and Calcium, yet Khorasan wheat is richer in Selenium, Manganese, Vitamin B3, and Zinc.
  • Daily need coverage for Selenium from Khorasan wheat is 142% higher.
  • Black turtle bean contains 7 times more Calcium than Khorasan wheat. Black turtle bean contains 160mg of Calcium, while Khorasan wheat contains 22mg.

Food types used in this article are Beans, black turtle, mature seeds, raw and Wheat, KAMUT khorasan, uncooked.

Infographic

Black turtle bean vs Khorasan wheat 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
6
:
4
Khorasan wheat
Khorasan wheat
Contains more Calcium +627.3%
Contains more Iron +130.8%
Contains more Magnesium +23.1%
Contains more Phosphorus +20.9%
Contains more Potassium +272.2%
Contains more Copper +97.6%
Contains less Sodium -44.4%
Contains more Zinc +67.3%
Contains more Manganese +173.5%
Contains more Selenium +2446.9%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Contains more Calcium +627.3%
Contains more Iron +130.8%
Contains more Magnesium +23.1%
Contains more Phosphorus +20.9%
Contains more Potassium +272.2%
Contains more Copper +97.6%
Contains less Sodium -44.4%
Contains more Zinc +67.3%
Contains more Manganese +173.5%
Contains more Selenium +2446.9%

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
:
3
Khorasan wheat
Khorasan wheat
Contains more Vitamin A +70%
Contains more Vitamin B1 +59%
Contains more Vitamin B6 +10.4%
Contains more Vitamin K +211.1%
Contains more Vitamin E +190.5%
Contains more Vitamin B3 +226.1%
Equal in Vitamin B2 - 0.184
Equal in Vitamin B5 - 0.949
Equal in Vitamin B6 - 0.259
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%
Khorasan wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin A +70%
Contains more Vitamin B1 +59%
Contains more Vitamin B6 +10.4%
Contains more Vitamin K +211.1%
Contains more Vitamin E +190.5%
Contains more Vitamin B3 +226.1%
Equal in Vitamin B2 - 0.184
Equal in Vitamin B5 - 0.949
Equal in Vitamin B6 - 0.259

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
2
:
3
Khorasan wheat
Khorasan wheat
Contains more Protein +46.1%
Contains more Other +114.3%
Contains more Fats +136.7%
Contains more Carbs +11.6%
Equal in Water - 11.07
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
Khorasan wheat
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more Protein +46.1%
Contains more Other +114.3%
Contains more Fats +136.7%
Contains more Carbs +11.6%
Equal in Water - 11.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
0
:
3
Khorasan wheat
Khorasan wheat
Contains less Saturated Fat -15.5%
Contains more Monounsaturated Fat +173.1%
Contains more Polyunsaturated fat +60.5%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Contains less Saturated Fat -15.5%
Contains more Monounsaturated Fat +173.1%
Contains more Polyunsaturated fat +60.5%

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 Khorasan wheat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar 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 Khorasan wheat Opinion
Net carbs 47.75g 59.48g Khorasan wheat
Protein 21.25g 14.54g Black turtle bean
Fats 0.9g 2.13g Khorasan wheat
Carbs 63.25g 70.58g Khorasan wheat
Calories 339kcal 337kcal Black turtle bean
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 2.12g 7.84g Black turtle bean
Fiber 15.5g 11.1g Black turtle bean
Calcium 160mg 22mg Black turtle bean
Iron 8.7mg 3.77mg Black turtle bean
Magnesium 160mg 130mg Black turtle bean
Phosphorus 440mg 364mg Black turtle bean
Potassium 1500mg 403mg Black turtle bean
Sodium 9mg 5mg Khorasan wheat
Zinc 2.2mg 3.68mg Khorasan wheat
Copper 1mg 0.506mg Black turtle bean
Manganese 1mg 2.735mg Khorasan wheat
Selenium 3.2µg 81.5µg Khorasan wheat
Vitamin A 17IU 10IU Black turtle bean
Vitamin A RAE 0µg 1µg Khorasan wheat
Vitamin E 0.21mg 0.61mg Khorasan wheat
Vitamin B1 0.9mg 0.566mg Black turtle bean
Vitamin B2 0.193mg 0.184mg Black turtle bean
Vitamin B3 1.955mg 6.375mg Khorasan wheat
Vitamin B5 0.899mg 0.949mg Khorasan wheat
Vitamin B6 0.286mg 0.259mg Black turtle bean
Folate 444µg Black turtle bean
Vitamin K 5.6µg 1.8µg Black turtle bean
Tryptophan 0.252mg 0.13mg Black turtle bean
Threonine 0.894mg 0.442mg Black turtle bean
Isoleucine 0.938mg 0.566mg Black turtle bean
Leucine 1.697mg 1.112mg Black turtle bean
Lysine 1.459mg 0.416mg Black turtle bean
Methionine 0.32mg 0.251mg Black turtle bean
Phenylalanine 1.149mg 0.772mg Black turtle bean
Valine 1.112mg 0.687mg Black turtle bean
Histidine 0.592mg 0.379mg Black turtle bean
Trans Fat 0g 0.005g Black turtle bean
Saturated Fat 0.232g 0.196g Khorasan wheat
Monounsaturated Fat 0.078g 0.213g Khorasan wheat
Polyunsaturated fat 0.387g 0.621g Khorasan wheat
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Khorasan wheat
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
36%
Khorasan wheat
Minerals Daily Need Coverage Score
135%
Black turtle bean
150%
Khorasan wheat

Comparison summary

Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 0.036g)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $1.6)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 5.72g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 20)
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.