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

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How are black turtle bean and spelt different?

Black turtle bean is richer in folate, fiber, iron, vitamin B1, potassium, and copper, while spelt is higher in manganese, vitamin B3, and selenium.
Spelt covers your daily need for manganese, 33% more than black turtle bean.
Black turtle bean contains 7 times more folate than spelt. Black turtle bean contains 86µg of folate, while spelt contains 13µg.
Spelt has a higher glycemic index (63) than black turtle bean (20).

Beans, black turtle, mature seeds, cooked, boiled, without salt and Spelt, cooked types were used in this article.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Black turtle bean

Spelt

Contains more CalciumCalcium	+450%
Contains more PotassiumPotassium	+202.8%
Contains more IronIron	+70.7%
Contains more CopperCopper	+25.1%
Contains less SodiumSodium	-40%

Contains more ZincZinc	+64.5%
Contains more ManganeseManganese	+233.6%
Contains more SeleniumSelenium	+233.3%

~equal in Magnesium ~49mg

~equal in Phosphorus ~150mg

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

Spelt

Contains more Vitamin EVitamin E	+234.6%
Contains more Vitamin B1Vitamin B1	+118.4%
Contains more Vitamin B2Vitamin B2	+86.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+561.5%
Contains more CholineCholine	+∞%

Contains more Vitamin B3Vitamin B3

+387.7%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~equal in Vitamin B6 ~0.08mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.327mg	1.091mg	33%
Fiber	8.3g	3.9g	18%
Folate	86µg	13µg	18%
Iron	2.85mg	1.67mg	15%
Vitamin B3	0.527mg	2.57mg	13%
Vitamin B1	0.225mg	0.103mg	10%
Potassium	433mg	143mg	9%
Starch		19.57g	8%
Choline	32.6mg		6%
Copper	0.269mg	0.215mg	6%
Calcium	55mg	10mg	5%
Vitamin B5	0.26mg		5%
Selenium	1.2µg	4µg	5%
Protein	8.18g	5.5g	5%
Zinc	0.76mg	1.25mg	4%
Vitamin E	0.87mg	0.26mg	4%
Vitamin K	3.3µg		3%
Vitamin B2	0.056mg	0.03mg	2%
Carbs	24.35g	26.44g	1%
Polyunsaturated fat	0.149g		1%
Fats	0.35g	0.85g	1%
Calories	130kcal	127kcal	0%
Net carbs	16.05g	22.54g	N/A
Magnesium	49mg	49mg	0%
Sugar	0.32g		N/A
Phosphorus	152mg	150mg	0%
Sodium	3mg	5mg	0%
Vitamin B6	0.077mg	0.08mg	0%
Saturated fat	0.089g		0%
Monounsaturated fat	0.03g		0%
Tryptophan	0.097mg		0%
Threonine	0.344mg		0%
Isoleucine	0.361mg		0%
Leucine	0.653mg		0%
Lysine	0.562mg		0%
Methionine	0.123mg		0%
Phenylalanine	0.442mg		0%
Valine	0.428mg		0%
Histidine	0.228mg		0%