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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 for 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.
  • Black turtle bean has a lower glycemic index than khorasan wheat.

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more MagnesiumMagnesium +23.1%
Contains more CalciumCalcium +627.3%
Contains more PotassiumPotassium +272.2%
Contains more IronIron +130.8%
Contains more CopperCopper +97.6%
Contains more PhosphorusPhosphorus +20.9%
Contains more ZincZinc +67.3%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +173.5%
Contains more SeleniumSelenium +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.
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%
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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin B1Vitamin B1 +59%
Contains more Vitamin KVitamin K +211.1%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +190.5%
Contains more Vitamin B3Vitamin B3 +226.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.184mg
~equal in Vitamin B5 ~0.949mg
~equal in Vitamin B6 ~0.259mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Khorasan wheat DV% diff.
Selenium 3.2µg 81.5µg 142%
Folate 444µg 111%
Manganese 1mg 2.735mg 75%
Iron 8.7mg 3.77mg 62%
Copper 1mg 0.506mg 55%
Potassium 1500mg 403mg 32%
Vitamin B3 1.955mg 6.375mg 28%
Vitamin B1 0.9mg 0.566mg 28%
Starch 52.41g 22%
Fiber 15.5g 11.1g 18%
Calcium 160mg 22mg 14%
Zinc 2.2mg 3.68mg 13%
Protein 21.25g 14.54g 13%
Phosphorus 440mg 364mg 11%
Magnesium 160mg 130mg 7%
Choline 25.8mg 5%
Vitamin K 5.6µg 1.8µg 3%
Vitamin E 0.21mg 0.61mg 3%
Vitamin B6 0.286mg 0.259mg 2%
Carbs 63.25g 70.58g 2%
Polyunsaturated fat 0.387g 0.621g 2%
Fats 0.9g 2.13g 2%
Vitamin B2 0.193mg 0.184mg 1%
Vitamin B5 0.899mg 0.949mg 1%
Calories 339kcal 337kcal 0%
Net carbs 47.75g 59.48g N/A
Sugar 2.12g 7.84g N/A
Sodium 9mg 5mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0g 0.005g N/A
Saturated fat 0.232g 0.196g 0%
Monounsaturated fat 0.078g 0.213g 0%
Tryptophan 0.252mg 0.13mg 0%
Threonine 0.894mg 0.442mg 0%
Isoleucine 0.938mg 0.566mg 0%
Leucine 1.697mg 1.112mg 0%
Lysine 1.459mg 0.416mg 0%
Methionine 0.32mg 0.251mg 0%
Phenylalanine 1.149mg 0.772mg 0%
Valine 1.112mg 0.687mg 0%
Histidine 0.592mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g 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
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 ProteinProtein +46.1%
Contains more OtherOther +114.3%
Contains more FatsFats +136.7%
Contains more CarbsCarbs +11.6%
~equal in Water ~11.07g

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains less Sat. FatSaturated fat -15.5%
Contains more Mono. FatMonounsaturated fat +173.1%
Contains more Poly. FatPolyunsaturated fat +60.5%

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.