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  6. Khorasan wheat vs. Black turtle bean

Khorasan wheat vs. Black turtle bean — In-Depth Nutrition Comparison

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A recap on differences between Khorasan wheat and Black turtle bean

  • Khorasan wheat is higher than Black turtle bean in Selenium, Manganese, Vitamin B3, Phosphorus, Vitamin B1, Zinc, Copper, Magnesium, Vitamin B6, and Vitamin B5.
  • Khorasan wheat covers your daily Selenium needs 146% more than Black turtle bean.
  • Khorasan wheat contains 12 times more Vitamin B3 than Black turtle bean. While Khorasan wheat contains 6.375mg of Vitamin B3, Black turtle bean contains only 0.527mg.

Food varieties used in this article are Wheat, KAMUT khorasan, uncooked and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Khorasan wheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
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 +165.3%
Contains more IronIron +32.3%
Contains more CopperCopper +88.1%
Contains more ZincZinc +384.2%
Contains more PhosphorusPhosphorus +139.5%
Contains more ManganeseManganese +736.4%
Contains more SeleniumSelenium +6691.7%
Contains more CalciumCalcium +150%
Contains less SodiumSodium -40%
~equal in Potassium ~433mg

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.
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% 0.6% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
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% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin B1Vitamin B1 +151.6%
Contains more Vitamin B2Vitamin B2 +228.6%
Contains more Vitamin B3Vitamin B3 +1109.7%
Contains more Vitamin B5Vitamin B5 +265%
Contains more Vitamin B6Vitamin B6 +236.4%
Contains more Vitamin EVitamin E +42.6%
Contains more Vitamin KVitamin K +83.3%
Contains more CholineCholine +26.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 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 +77.8%
Contains more FatsFats +508.6%
Contains more CarbsCarbs +189.9%
Contains more OtherOther +21.7%
Contains more WaterWater +493.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated Fat: Sat. Fat 0.196 g
Monounsaturated Fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 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 +610%
Contains more Poly. FatPolyunsaturated fat +316.8%
Contains less Sat. FatSaturated Fat -54.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Khorasan wheat Black turtle bean Opinion
Calories 337kcal 130kcal Khorasan wheat
Protein 14.54g 8.18g Khorasan wheat
Fats 2.13g 0.35g Khorasan wheat
Net carbs 59.48g 16.05g Khorasan wheat
Carbs 70.58g 24.35g Khorasan wheat
Magnesium 130mg 49mg Khorasan wheat
Calcium 22mg 55mg Black turtle bean
Potassium 403mg 433mg Black turtle bean
Iron 3.77mg 2.85mg Khorasan wheat
Sugar 7.84g 0.32g Black turtle bean
Fiber 11.1g 8.3g Khorasan wheat
Copper 0.506mg 0.269mg Khorasan wheat
Zinc 3.68mg 0.76mg Khorasan wheat
Starch 52.41g Khorasan wheat
Phosphorus 364mg 152mg Khorasan wheat
Sodium 5mg 3mg Black turtle bean
Vitamin A 10IU 6IU Khorasan wheat
Vitamin A 1µg 0µg Khorasan wheat
Vitamin E 0.61mg 0.87mg Black turtle bean
Manganese 2.735mg 0.327mg Khorasan wheat
Selenium 81.5µg 1.2µg Khorasan wheat
Vitamin B1 0.566mg 0.225mg Khorasan wheat
Vitamin B2 0.184mg 0.056mg Khorasan wheat
Vitamin B3 6.375mg 0.527mg Khorasan wheat
Vitamin B5 0.949mg 0.26mg Khorasan wheat
Vitamin B6 0.259mg 0.077mg Khorasan wheat
Vitamin K 1.8µg 3.3µg Black turtle bean
Folate 86µg Black turtle bean
Trans Fat 0.005g 0g Black turtle bean
Choline 25.8mg 32.6mg Black turtle bean
Saturated Fat 0.196g 0.089g Black turtle bean
Monounsaturated Fat 0.213g 0.03g Khorasan wheat
Polyunsaturated fat 0.621g 0.149g Khorasan wheat
Tryptophan 0.13mg 0.097mg Khorasan wheat
Threonine 0.442mg 0.344mg Khorasan wheat
Isoleucine 0.566mg 0.361mg Khorasan wheat
Leucine 1.112mg 0.653mg Khorasan wheat
Lysine 0.416mg 0.562mg Black turtle bean
Methionine 0.251mg 0.123mg Khorasan wheat
Phenylalanine 0.772mg 0.442mg Khorasan wheat
Valine 0.687mg 0.428mg Khorasan wheat
Histidine 0.379mg 0.228mg Khorasan wheat
Fructose 0.11g Khorasan wheat
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Khorasan wheat
17%
Black turtle bean
Minerals Daily Need Coverage Score
150%
Khorasan wheat
42%
Black turtle bean

Comparison summary

Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $1.6)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 7.52g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.107g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.