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Black turtle bean vs Spelt - In-Depth Nutrition Comparison

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What are the differences between Black turtle bean and Spelt?

  • Spelt is richer than Black turtle bean in Manganese, Vitamin B3, Phosphorus, Copper, Zinc, Magnesium, Iron, Selenium, Vitamin B5, and Vitamin B6.
  • Spelt's daily need coverage for Manganese is 115% more.

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +103.7%
Contains more Potassium +11.6%
Contains less Sodium -62.5%
Contains more Iron +55.8%
Contains more Magnesium +177.6%
Contains more Phosphorus +163.8%
Contains more Zinc +331.6%
Contains more Copper +90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains more Calcium +103.7%
Contains more Potassium +11.6%
Contains less Sodium -62.5%
Contains more Iron +55.8%
Contains more Magnesium +177.6%
Contains more Phosphorus +163.8%
Contains more Zinc +331.6%
Contains more Copper +90%

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
:
7
Spelt
Contains more Vitamin E +10.1%
Contains more Folate +91.1%
Contains more Vitamin A +66.7%
Contains more Vitamin B1 +61.8%
Contains more Vitamin B2 +101.8%
Contains more Vitamin B3 +1198.5%
Contains more Vitamin B5 +310.8%
Contains more Vitamin B6 +198.7%
Equal in Vitamin E - 0.79
Equal in Vitamin K - 3.6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin E +10.1%
Contains more Folate +91.1%
Contains more Vitamin A +66.7%
Contains more Vitamin B1 +61.8%
Contains more Vitamin B2 +101.8%
Contains more Vitamin B3 +1198.5%
Contains more Vitamin B5 +310.8%
Contains more Vitamin B6 +198.7%
Equal in Vitamin E - 0.79
Equal in Vitamin K - 3.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +496.6%
Contains more Protein +78.1%
Contains more Fats +594.3%
Contains more Carbs +188.3%
Contains more Other +29.7%
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
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 Water +496.6%
Contains more Protein +78.1%
Contains more Fats +594.3%
Contains more Carbs +188.3%
Contains more Other +29.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -78.1%
Contains more Monounsaturated Fat +1383.3%
Contains more Polyunsaturated fat +744.3%
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -78.1%
Contains more Monounsaturated Fat +1383.3%
Contains more Polyunsaturated fat +744.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black turtle bean Spelt Opinion
Net carbs 16.05g 59.49g Spelt
Protein 8.18g 14.57g Spelt
Fats 0.35g 2.43g Spelt
Carbs 24.35g 70.19g Spelt
Calories 130kcal 338kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 0.32g 6.82g Black turtle bean
Fiber 8.3g 10.7g Spelt
Calcium 55mg 27mg Black turtle bean
Iron 2.85mg 4.44mg Spelt
Magnesium 49mg 136mg Spelt
Phosphorus 152mg 401mg Spelt
Potassium 433mg 388mg Black turtle bean
Sodium 3mg 8mg Black turtle bean
Zinc 0.76mg 3.28mg Spelt
Copper 0.269mg 0.511mg Spelt
Vitamin A 6IU 10IU Spelt
Vitamin E 0.87mg 0.79mg Black turtle bean
Vitamin B1 0.225mg 0.364mg Spelt
Vitamin B2 0.056mg 0.113mg Spelt
Vitamin B3 0.527mg 6.843mg Spelt
Vitamin B5 0.26mg 1.068mg Spelt
Vitamin B6 0.077mg 0.23mg Spelt
Folate 86µg 45µg Black turtle bean
Vitamin K 3.3µg 3.6µg Spelt
Tryptophan 0.097mg 0.132mg Spelt
Threonine 0.344mg 0.443mg Spelt
Isoleucine 0.361mg 0.552mg Spelt
Leucine 0.653mg 1.07mg Spelt
Lysine 0.562mg 0.409mg Black turtle bean
Methionine 0.123mg 0.258mg Spelt
Phenylalanine 0.442mg 0.737mg Spelt
Valine 0.428mg 0.681mg Spelt
Histidine 0.228mg 0.36mg Spelt
Saturated Fat 0.089g 0.406g Black turtle bean
Monounsaturated Fat 0.03g 0.445g Spelt
Polyunsaturated fat 0.149g 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Spelt
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
17%
Black turtle bean
35%
Spelt
Minerals Daily Need Coverage Score
47%
Black turtle bean
92%
Spelt

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.6)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 6.5g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.317g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 43)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.