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  6. Black turtle bean vs. Spelt

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.
  • The glycemic index of black turtle bean is lower.

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" 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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Spelt
Spelt
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CalciumCalcium +103.7%
Contains more PotassiumPotassium +11.6%
Contains less SodiumSodium -62.5%
Contains more MagnesiumMagnesium +177.6%
Contains more IronIron +55.8%
Contains more CopperCopper +90%
Contains more ZincZinc +331.6%
Contains more PhosphorusPhosphorus +163.8%
Contains more ManganeseManganese +812.2%
Contains more SeleniumSelenium +875%

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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Spelt
Spelt
5
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more FolateFolate +91.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +61.8%
Contains more Vitamin B2Vitamin B2 +101.8%
Contains more Vitamin B3Vitamin B3 +1198.5%
Contains more Vitamin B5Vitamin B5 +310.8%
Contains more Vitamin B6Vitamin B6 +198.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.79mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3.6µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Spelt DV% diff.
Manganese 0.327mg 2.983mg 115%
Vitamin B3 0.527mg 6.843mg 39%
Phosphorus 152mg 401mg 36%
Copper 0.269mg 0.511mg 27%
Zinc 0.76mg 3.28mg 23%
Starch 53.92g 22%
Magnesium 49mg 136mg 21%
Iron 2.85mg 4.44mg 20%
Selenium 1.2µg 11.7µg 19%
Vitamin B5 0.26mg 1.068mg 16%
Carbs 24.35g 70.19g 15%
Protein 8.18g 14.57g 13%
Vitamin B1 0.225mg 0.364mg 12%
Vitamin B6 0.077mg 0.23mg 12%
Fiber 8.3g 10.7g 10%
Folate 86µg 45µg 10%
Calories 130kcal 338kcal 10%
Polyunsaturated fat 0.149g 1.258g 7%
Choline 32.6mg 6%
Vitamin B2 0.056mg 0.113mg 4%
Calcium 55mg 27mg 3%
Fats 0.35g 2.43g 3%
Vitamin E 0.87mg 0.79mg 1%
Potassium 433mg 388mg 1%
Saturated fat 0.089g 0.406g 1%
Monounsaturated fat 0.03g 0.445g 1%
Net carbs 16.05g 59.49g N/A
Sugar 0.32g 6.82g N/A
Sodium 3mg 8mg 0%
Vitamin K 3.3µg 3.6µg 0%
Tryptophan 0.097mg 0.132mg 0%
Threonine 0.344mg 0.443mg 0%
Isoleucine 0.361mg 0.552mg 0%
Leucine 0.653mg 1.07mg 0%
Lysine 0.562mg 0.409mg 0%
Methionine 0.123mg 0.258mg 0%
Phenylalanine 0.442mg 0.737mg 0%
Valine 0.428mg 0.681mg 0%
Histidine 0.228mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Spelt
Spelt
4
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 WaterWater +496.6%
Contains more ProteinProtein +78.1%
Contains more FatsFats +594.3%
Contains more CarbsCarbs +188.3%
Contains more OtherOther +29.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -78.1%
Contains more Mono. FatMonounsaturated fat +1383.3%
Contains more Poly. FatPolyunsaturated fat +744.3%

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/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.