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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 main differences between spelt and black turtle bean?

  • Spelt is richer in manganese, vitamin B3, and selenium, yet black turtle bean is richer in folate, copper, iron, vitamin B1, potassium, fiber, and calcium.
  • Black turtle bean's daily need coverage for folate is 100% higher.
  • Spelt has 4 times more selenium than black turtle bean. Spelt has 11.7µg of selenium, while black turtle bean has 3.2µg.
  • Black turtle bean has a lower glycemic index than spelt.

We used Spelt, uncooked and Beans, black turtle, mature seeds, raw types in this comparison.

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
4
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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more ZincZinc +49.1%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +198.3%
Contains more SeleniumSelenium +265.6%
Contains more MagnesiumMagnesium +17.6%
Contains more CalciumCalcium +492.6%
Contains more PotassiumPotassium +286.6%
Contains more IronIron +95.9%
Contains more CopperCopper +95.7%
~equal in Phosphorus ~440mg

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
3
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin EVitamin E +276.2%
Contains more Vitamin B3Vitamin B3 +250%
Contains more Vitamin B5Vitamin B5 +18.8%
Contains more Vitamin B1Vitamin B1 +147.3%
Contains more Vitamin B2Vitamin B2 +70.8%
Contains more Vitamin B6Vitamin B6 +24.3%
Contains more Vitamin KVitamin K +55.6%
Contains more FolateFolate +886.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Black turtle bean DV% diff.
Folate 45µg 444µg 100%
Manganese 2.983mg 1mg 86%
Copper 0.511mg 1mg 54%
Iron 4.44mg 8.7mg 53%
Vitamin B1 0.364mg 0.9mg 45%
Potassium 388mg 1500mg 33%
Vitamin B3 6.843mg 1.955mg 31%
Starch 53.92g 22%
Fiber 10.7g 15.5g 19%
Selenium 11.7µg 3.2µg 15%
Protein 14.57g 21.25g 13%
Calcium 27mg 160mg 13%
Zinc 3.28mg 2.2mg 10%
Vitamin B2 0.113mg 0.193mg 6%
Phosphorus 401mg 440mg 6%
Magnesium 136mg 160mg 6%
Polyunsaturated fat 1.258g 0.387g 6%
Vitamin E 0.79mg 0.21mg 4%
Vitamin B6 0.23mg 0.286mg 4%
Vitamin B5 1.068mg 0.899mg 3%
Carbs 70.19g 63.25g 2%
Fats 2.43g 0.9g 2%
Vitamin K 3.6µg 5.6µg 2%
Saturated fat 0.406g 0.232g 1%
Monounsaturated fat 0.445g 0.078g 1%
Calories 338kcal 339kcal 0%
Net carbs 59.49g 47.75g N/A
Sugar 6.82g 2.12g N/A
Sodium 8mg 9mg 0%
Tryptophan 0.132mg 0.252mg 0%
Threonine 0.443mg 0.894mg 0%
Isoleucine 0.552mg 0.938mg 0%
Leucine 1.07mg 1.697mg 0%
Lysine 0.409mg 1.459mg 0%
Methionine 0.258mg 0.32mg 0%
Phenylalanine 0.737mg 1.149mg 0%
Valine 0.681mg 1.112mg 0%
Histidine 0.36mg 0.592mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +170%
Contains more ProteinProtein +45.8%
Contains more OtherOther +101.1%
~equal in Carbs ~63.25g
~equal in Water ~11g

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 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +470.5%
Contains more Poly. FatPolyunsaturated fat +225.1%
Contains less Sat. FatSaturated fat -42.9%

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/175186/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.