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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 of 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, cooked and Beans, black turtle, mature seeds, cooked, boiled, without salt types were used 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.
Contains more Zinc +64.5%
Contains more Manganese +233.6%
Contains more Selenium +233.3%
Contains more Calcium +450%
Contains more Iron +70.7%
Contains more Potassium +202.8%
Contains less Sodium -40%
Contains more Copper +25.1%
Equal in Magnesium - 49
Equal in Phosphorus - 152
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Zinc +64.5%
Contains more Manganese +233.6%
Contains more Selenium +233.3%
Contains more Calcium +450%
Contains more Iron +70.7%
Contains more Potassium +202.8%
Contains less Sodium -40%
Contains more Copper +25.1%
Equal in Magnesium - 49
Equal in Phosphorus - 152

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
2
:
Contains more Vitamin B3 +387.7%
Contains more Vitamin A +50%
Contains more Vitamin E +234.6%
Contains more Vitamin B1 +118.4%
Contains more Vitamin B2 +86.7%
Contains more Folate +561.5%
Equal in Vitamin B6 - 0.077
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
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 B3 +387.7%
Contains more Vitamin A +50%
Contains more Vitamin E +234.6%
Contains more Vitamin B1 +118.4%
Contains more Vitamin B2 +86.7%
Contains more Folate +561.5%
Equal in Vitamin B6 - 0.077

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +142.9%
Contains more Protein +48.7%
Contains more Other +112.3%
Equal in Carbs - 24.35
Equal in Water - 65.74
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 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 Fats +142.9%
Contains more Protein +48.7%
Contains more Other +112.3%
Equal in Carbs - 24.35
Equal in Water - 65.74

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Black turtle bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

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

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

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Spelt
17%
Black turtle bean
Minerals Daily Need Coverage Score
45%
Spelt
42%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.32g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.089g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.6)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 43)
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/169746/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.