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  6. Spelt vs. Black turtle bean

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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
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%
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%
Contains more CalciumCalcium +103.7%
Contains more PotassiumPotassium +11.6%
Contains less SodiumSodium -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
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%
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%
Contains more Vitamin EVitamin E +10.1%
Contains more FolateFolate +91.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3.3µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +78.1%
Contains more FatsFats +594.3%
Contains more CarbsCarbs +188.3%
Contains more OtherOther +29.7%
Contains more WaterWater +496.6%

Fat Type Comparison

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

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. 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.