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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.

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

Infographic

Spelt vs Black turtle bean infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
2
:
Contains more Zinc +49.1%
Contains less Sodium -11.1%
Contains more Iron +95.9%
Contains more Calcium +492.6%
Contains more Potassium +286.6%
Contains more Magnesium +17.6%
Contains more Copper +95.7%
Equal in Phosphorus - 440
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Contains more Zinc +49.1%
Contains less Sodium -11.1%
Contains more Iron +95.9%
Contains more Calcium +492.6%
Contains more Potassium +286.6%
Contains more Magnesium +17.6%
Contains more Copper +95.7%
Equal in Phosphorus - 440

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
3
:
Contains more Vitamin E +276.2%
Contains more Vitamin B3 +250%
Contains more Vitamin B5 +18.8%
Contains more Vitamin A +70%
Contains more Vitamin B1 +147.3%
Contains more Vitamin B2 +70.8%
Contains more Vitamin B6 +24.3%
Contains more Vitamin K +55.6%
Contains more Folate +886.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Contains more Vitamin E +276.2%
Contains more Vitamin B3 +250%
Contains more Vitamin B5 +18.8%
Contains more Vitamin A +70%
Contains more Vitamin B1 +147.3%
Contains more Vitamin B2 +70.8%
Contains more Vitamin B6 +24.3%
Contains more Vitamin K +55.6%
Contains more Folate +886.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
35
Spelt
65
Black turtle bean
Mineral Summary Score
92
Spelt
150
Black turtle bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
87%
Spelt
128%
Black turtle bean
Carbohydrates
70%
Spelt
63%
Black turtle bean
Fats
11%
Spelt
4%
Black turtle bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spelt Black turtle bean
Lower in Sodium ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Spelt Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 1mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.6)
Which food contains less Sugars?
Black turtle bean
Black turtle bean contains less Sugars (difference - 4.7g)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.174g)
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 minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Spelt Black turtle bean Opinion
Calories 338 339 Black turtle bean
Protein 14.57 21.25 Black turtle bean
Fats 2.43 0.9 Spelt
Vitamin C 0 0
Carbs 70.19 63.25 Spelt
Cholesterol 0 0
Vitamin D 0 Black turtle bean
Iron 4.44 8.7 Black turtle bean
Calcium 27 160 Black turtle bean
Potassium 388 1500 Black turtle bean
Magnesium 136 160 Black turtle bean
Sugars 6.82 2.12 Black turtle bean
Fiber 10.7 15.5 Black turtle bean
Copper 0.511 1 Black turtle bean
Zinc 3.28 2.2 Spelt
Starch 53.92 Spelt
Phosphorus 401 440 Black turtle bean
Sodium 8 9 Spelt
Vitamin A 10 17 Black turtle bean
Vitamin E 0.79 0.21 Spelt
Vitamin D 0 Black turtle bean
Vitamin B1 0.364 0.9 Black turtle bean
Vitamin B2 0.113 0.193 Black turtle bean
Vitamin B3 6.843 1.955 Spelt
Vitamin B5 1.068 0.899 Spelt
Vitamin B6 0.23 0.286 Black turtle bean
Vitamin B12 0 0
Vitamin K 3.6 5.6 Black turtle bean
Folate 45 444 Black turtle bean
Trans Fat 0 Spelt
Saturated Fat 0.406 0.232 Black turtle bean
Monounsaturated Fat 0.445 0.078 Spelt
Polyunsaturated fat 1.258 0.387 Spelt
Tryptophan 0.132 0.252 Black turtle bean
Threonine 0.443 0.894 Black turtle bean
Isoleucine 0.552 0.938 Black turtle bean
Leucine 1.07 1.697 Black turtle bean
Lysine 0.409 1.459 Black turtle bean
Methionine 0.258 0.32 Black turtle bean
Phenylalanine 0.737 1.149 Black turtle bean
Valine 0.681 1.112 Black turtle bean
Histidine 0.36 0.592 Black turtle bean
Fructose 0.24 Spelt

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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/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.