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Spelt vs Black turtle bean - In-Depth Nutrition Comparison

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What are the differences between Spelt and Black turtle bean?

  • 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.
  • Spelt has 13 times more Vitamin B3 than Black turtle bean. While Spelt has 6.843mg of Vitamin B3, Black turtle bean has only 0.527mg.

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

Infographic

Spelt vs Black turtle bean 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
Spelt
Spelt
5
:
3
Black turtle bean
Black turtle bean
Contains more Iron +55.8%
Contains more Magnesium +177.6%
Contains more Phosphorus +163.8%
Contains more Zinc +331.6%
Contains more Copper +90%
Contains more Calcium +103.7%
Contains more Potassium +11.6%
Contains less Sodium -62.5%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Contains more Iron +55.8%
Contains more Magnesium +177.6%
Contains more Phosphorus +163.8%
Contains more Zinc +331.6%
Contains more Copper +90%
Contains more Calcium +103.7%
Contains more Potassium +11.6%
Contains less Sodium -62.5%

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
Spelt
Spelt
7
:
3
Black turtle bean
Black turtle bean
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%
Contains more Vitamin E +10.1%
Contains more Folate +91.1%
Equal in Vitamin K - 3.3
Spelt
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%
Black turtle bean
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%
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%
Contains more Vitamin E +10.1%
Contains more Folate +91.1%
Equal in Vitamin K - 3.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Black turtle bean
Black turtle bean
Contains more Protein +78.1%
Contains more Fats +594.3%
Contains more Carbs +188.3%
Contains more Other +29.7%
Contains more Water +496.6%
Spelt
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
Black turtle bean
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more Protein +78.1%
Contains more Fats +594.3%
Contains more Carbs +188.3%
Contains more Other +29.7%
Contains more Water +496.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Black turtle bean
Black turtle bean
Contains more Monounsaturated Fat +1383.3%
Contains more Polyunsaturated fat +744.3%
Contains less Saturated Fat -78.1%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +1383.3%
Contains more Polyunsaturated fat +744.3%
Contains less Saturated Fat -78.1%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Black turtle bean
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
35%
Spelt
17%
Black turtle bean
Minerals Daily Need Coverage Score
92%
Spelt
47%
Black turtle bean

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.