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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +32.3%
Contains more Magnesium +165.3%
Contains more Phosphorus +139.5%
Contains more Zinc +384.2%
Contains more Copper +88.1%
Contains more Calcium +150%
Contains less Sodium -40%
Equal in Potassium - 433
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Contains more Iron +32.3%
Contains more Magnesium +165.3%
Contains more Phosphorus +139.5%
Contains more Zinc +384.2%
Contains more Copper +88.1%
Contains more Calcium +150%
Contains less Sodium -40%
Equal in Potassium - 433

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
:
Contains more Vitamin A +66.7%
Contains more Vitamin B1 +151.6%
Contains more Vitamin B2 +228.6%
Contains more Vitamin B3 +1109.7%
Contains more Vitamin B5 +265%
Contains more Vitamin B6 +236.4%
Contains more Vitamin E +42.6%
Contains more Vitamin K +83.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
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 A +66.7%
Contains more Vitamin B1 +151.6%
Contains more Vitamin B2 +228.6%
Contains more Vitamin B3 +1109.7%
Contains more Vitamin B5 +265%
Contains more Vitamin B6 +236.4%
Contains more Vitamin E +42.6%
Contains more Vitamin K +83.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 59.48g 16.05g Khorasan wheat
Protein 14.54g 8.18g Khorasan wheat
Fats 2.13g 0.35g Khorasan wheat
Carbs 70.58g 24.35g Khorasan wheat
Calories 337kcal 130kcal Khorasan wheat
Starch 52.41g g Khorasan wheat
Fructose 0.11g g Khorasan wheat
Sugar 7.84g 0.32g Black turtle bean
Fiber 11.1g 8.3g Khorasan wheat
Calcium 22mg 55mg Black turtle bean
Iron 3.77mg 2.85mg Khorasan wheat
Magnesium 130mg 49mg Khorasan wheat
Phosphorus 364mg 152mg Khorasan wheat
Potassium 403mg 433mg Black turtle bean
Sodium 5mg 3mg Black turtle bean
Zinc 3.68mg 0.76mg Khorasan wheat
Copper 0.506mg 0.269mg Khorasan wheat
Vitamin A 10IU 6IU Khorasan wheat
Vitamin E 0.61mg 0.87mg Black turtle bean
Vitamin D IU 0IU Black turtle bean
Vitamin D µg 0µg Black turtle bean
Vitamin C 0mg 0mg
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
Folate µg 86µg Black turtle bean
Vitamin B12 µg 0µg Black turtle bean
Vitamin K 1.8µg 3.3µg Black turtle bean
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
Cholesterol 0mg 0mg
Trans Fat 0.005g 0g 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

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Khorasan wheat
17
Black turtle bean
Mineral Summary Score
88
Khorasan wheat
47
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 food.
Protein
87%
Khorasan wheat
49%
Black turtle bean
Carbohydrates
71%
Khorasan wheat
24%
Black turtle bean
Fats
10%
Khorasan wheat
2%
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

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