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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 the 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.
  • The glycemic index of black turtle bean is lower.

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% 0.33% 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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin AVitamin A +∞%
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

All nutrients comparison - raw data values

Nutrient Khorasan wheat Black turtle bean DV% diff.
Selenium 81.5µg 1.2µg 146%
Manganese 2.735mg 0.327mg 105%
Vitamin B3 6.375mg 0.527mg 37%
Phosphorus 364mg 152mg 30%
Vitamin B1 0.566mg 0.225mg 28%
Zinc 3.68mg 0.76mg 27%
Copper 0.506mg 0.269mg 26%
Folate 86µg 22%
Starch 52.41g 22%
Magnesium 130mg 49mg 19%
Carbs 70.58g 24.35g 15%
Vitamin B6 0.259mg 0.077mg 14%
Vitamin B5 0.949mg 0.26mg 14%
Protein 14.54g 8.18g 13%
Iron 3.77mg 2.85mg 12%
Fiber 11.1g 8.3g 11%
Calories 337kcal 130kcal 10%
Vitamin B2 0.184mg 0.056mg 10%
Polyunsaturated fat 0.621g 0.149g 3%
Calcium 22mg 55mg 3%
Fats 2.13g 0.35g 3%
Vitamin E 0.61mg 0.87mg 2%
Potassium 403mg 433mg 1%
Vitamin K 1.8µg 3.3µg 1%
Choline 25.8mg 32.6mg 1%
Net carbs 59.48g 16.05g N/A
Sugar 7.84g 0.32g N/A
Sodium 5mg 3mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0.005g 0g N/A
Saturated fat 0.196g 0.089g 0%
Monounsaturated fat 0.213g 0.03g 0%
Tryptophan 0.13mg 0.097mg 0%
Threonine 0.442mg 0.344mg 0%
Isoleucine 0.566mg 0.361mg 0%
Leucine 1.112mg 0.653mg 0%
Lysine 0.416mg 0.562mg 0%
Methionine 0.251mg 0.123mg 0%
Phenylalanine 0.772mg 0.442mg 0%
Valine 0.687mg 0.428mg 0%
Histidine 0.379mg 0.228mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

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%

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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.