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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.

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

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Black turtle bean vs Spelt infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Black turtle bean
Black turtle bean
6
:
2
Spelt
Spelt
Contains more Iron +95.9%
Contains more Calcium +492.6%
Contains more Potassium +286.6%
Contains more Magnesium +17.6%
Contains more Copper +95.7%
Contains more Zinc +49.1%
Contains less Sodium -11.1%
Equal in Phosphorus - 401
Black turtle bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Spelt
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Contains more Iron +95.9%
Contains more Calcium +492.6%
Contains more Potassium +286.6%
Contains more Magnesium +17.6%
Contains more Copper +95.7%
Contains more Zinc +49.1%
Contains less Sodium -11.1%
Equal in Phosphorus - 401

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 Vitamin A +70%
Contains more Vitamin B1 +147.3%
Contains more Vitamin B2 +70.8%
Contains more Vitamin B6 +24.3%
Contains more Vitamin K +55.6%
Contains more Folate +886.7%
Contains more Vitamin E +276.2%
Contains more Vitamin B3 +250%
Contains more Vitamin B5 +18.8%
Black turtle bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Spelt
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Contains more Vitamin A +70%
Contains more Vitamin B1 +147.3%
Contains more Vitamin B2 +70.8%
Contains more Vitamin B6 +24.3%
Contains more Vitamin K +55.6%
Contains more Folate +886.7%
Contains more Vitamin E +276.2%
Contains more Vitamin B3 +250%
Contains more Vitamin B5 +18.8%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
65
Black turtle bean
35
Spelt
Mineral Summary Score
150
Black turtle bean
92
Spelt

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
128%
Black turtle bean
87%
Spelt
Carbohydrates
63%
Black turtle bean
70%
Spelt
Fats
4%
Black turtle bean
11%
Spelt

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black turtle bean Spelt
Lower in Sodium ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 1mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.6)
Which food contains less Sugars?
Black turtle bean
Black turtle bean contains less Sugars (difference - 4.7g)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.174g)
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Black turtle bean Spelt Opinion
Calories 339 338 Black turtle bean
Protein 21.25 14.57 Black turtle bean
Fats 0.9 2.43 Spelt
Vitamin C 0 0
Carbs 63.25 70.19 Spelt
Cholesterol 0 0
Vitamin D 0 Black turtle bean
Iron 8.7 4.44 Black turtle bean
Calcium 160 27 Black turtle bean
Potassium 1500 388 Black turtle bean
Magnesium 160 136 Black turtle bean
Sugars 2.12 6.82 Black turtle bean
Fiber 15.5 10.7 Black turtle bean
Copper 1 0.511 Black turtle bean
Zinc 2.2 3.28 Spelt
Starch 53.92 Spelt
Phosphorus 440 401 Black turtle bean
Sodium 9 8 Spelt
Vitamin A 17 10 Black turtle bean
Vitamin E 0.21 0.79 Spelt
Vitamin D 0 Black turtle bean
Vitamin B1 0.9 0.364 Black turtle bean
Vitamin B2 0.193 0.113 Black turtle bean
Vitamin B3 1.955 6.843 Spelt
Vitamin B5 0.899 1.068 Spelt
Vitamin B6 0.286 0.23 Black turtle bean
Vitamin B12 0 0
Vitamin K 5.6 3.6 Black turtle bean
Folate 444 45 Black turtle bean
Trans Fat 0 Spelt
Saturated Fat 0.232 0.406 Black turtle bean
Monounsaturated Fat 0.078 0.445 Spelt
Polyunsaturated fat 0.387 1.258 Spelt
Tryptophan 0.252 0.132 Black turtle bean
Threonine 0.894 0.443 Black turtle bean
Isoleucine 0.938 0.552 Black turtle bean
Leucine 1.697 1.07 Black turtle bean
Lysine 1.459 0.409 Black turtle bean
Methionine 0.32 0.258 Black turtle bean
Phenylalanine 1.149 0.737 Black turtle bean
Valine 1.112 0.681 Black turtle bean
Histidine 0.592 0.36 Black turtle bean
Fructose 0.24 Spelt

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.