Spelt vs. Black turtle bean — In-Depth Nutrition Comparison

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How are spelt and black turtle bean different?

Spelt is richer in manganese, vitamin B3, and selenium, while black turtle bean is higher in folate, fiber, iron, vitamin B1, potassium, and copper.
Spelt covers your daily need for manganese, 33% more than black turtle bean.
Spelt contains 5 times more vitamin B3 than black turtle bean. Spelt contains 2.57mg of vitamin B3, while black turtle bean contains 0.527mg.
Spelt has a higher glycemic index (63) than black turtle bean (20).

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

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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

Black turtle bean

Contains more ZincZinc	+64.5%
Contains more ManganeseManganese	+233.6%
Contains more SeleniumSelenium	+233.3%

Contains more CalciumCalcium	+450%
Contains more PotassiumPotassium	+202.8%
Contains more IronIron	+70.7%
Contains more CopperCopper	+25.1%
Contains less SodiumSodium	-40%

~equal in Magnesium ~49mg

~equal in Phosphorus ~152mg

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

Black turtle bean

Contains more Vitamin B3Vitamin B3

+387.7%

Contains more Vitamin EVitamin E	+234.6%
Contains more Vitamin B1Vitamin B1	+118.4%
Contains more Vitamin B2Vitamin B2	+86.7%
Contains more FolateFolate	+561.5%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.077mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.091mg	0.327mg	33%
Fiber	3.9g	8.3g	18%
Folate	13µg	86µg	18%
Iron	1.67mg	2.85mg	15%
Vitamin B3	2.57mg	0.527mg	13%
Vitamin B1	0.103mg	0.225mg	10%
Potassium	143mg	433mg	9%
Starch	19.57g		8%
Choline		32.6mg	6%
Copper	0.215mg	0.269mg	6%
Calcium	10mg	55mg	5%
Vitamin B5		0.26mg	5%
Selenium	4µg	1.2µg	5%
Protein	5.5g	8.18g	5%
Zinc	1.25mg	0.76mg	4%
Vitamin E	0.26mg	0.87mg	4%
Vitamin K		3.3µg	3%
Vitamin B2	0.03mg	0.056mg	2%
Carbs	26.44g	24.35g	1%
Polyunsaturated fat		0.149g	1%
Fats	0.85g	0.35g	1%
Calories	127kcal	130kcal	0%
Net carbs	22.54g	16.05g	N/A
Magnesium	49mg	49mg	0%
Sugar		0.32g	N/A
Phosphorus	150mg	152mg	0%
Sodium	5mg	3mg	0%
Vitamin B6	0.08mg	0.077mg	0%
Saturated fat		0.089g	0%
Monounsaturated fat		0.03g	0%
Tryptophan		0.097mg	0%
Threonine		0.344mg	0%
Isoleucine		0.361mg	0%
Leucine		0.653mg	0%
Lysine		0.562mg	0%
Methionine		0.123mg	0%
Phenylalanine		0.442mg	0%
Valine		0.428mg	0%
Histidine		0.228mg	0%