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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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The main differences between Khorasan wheat and Black turtle bean

  • Khorasan wheat is richer in Selenium, Manganese, Vitamin B3, and Zinc, yet Black turtle bean is richer in Iron, Copper, Potassium, Vitamin B1, Fiber, and Calcium.
  • Daily need coverage for Selenium from Khorasan wheat is 142% higher.
  • Khorasan wheat contains 3 times more Vitamin B3 than Black turtle bean. Khorasan wheat contains 6.375mg of Vitamin B3, while Black turtle bean contains 1.955mg.

Food types used in this article are Wheat, KAMUT khorasan, uncooked and Beans, black turtle, mature seeds, raw.

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.
Khorasan wheat
Khorasan wheat
4
:
6
Black turtle bean
Black turtle bean
Contains less Sodium -44.4%
Contains more Zinc +67.3%
Contains more Manganese +173.5%
Contains more Selenium +2446.9%
Contains more Calcium +627.3%
Contains more Iron +130.8%
Contains more Magnesium +23.1%
Contains more Phosphorus +20.9%
Contains more Potassium +272.2%
Contains more Copper +97.6%
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains less Sodium -44.4%
Contains more Zinc +67.3%
Contains more Manganese +173.5%
Contains more Selenium +2446.9%
Contains more Calcium +627.3%
Contains more Iron +130.8%
Contains more Magnesium +23.1%
Contains more Phosphorus +20.9%
Contains more Potassium +272.2%
Contains more Copper +97.6%

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.
Khorasan wheat
Khorasan wheat
3
:
8
Black turtle bean
Black turtle bean
Contains more Vitamin E +190.5%
Contains more Vitamin B3 +226.1%
Contains more Vitamin A +70%
Contains more Vitamin B1 +59%
Contains more Vitamin B6 +10.4%
Contains more Vitamin K +211.1%
Equal in Vitamin B2 - 0.193
Equal in Vitamin B5 - 0.899
Khorasan wheat
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%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Contains more Vitamin E +190.5%
Contains more Vitamin B3 +226.1%
Contains more Vitamin A +70%
Contains more Vitamin B1 +59%
Contains more Vitamin B6 +10.4%
Contains more Vitamin K +211.1%
Equal in Vitamin B2 - 0.193
Equal in Vitamin B5 - 0.899

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
3
:
2
Black turtle bean
Black turtle bean
Contains more Fats +136.7%
Contains more Carbs +11.6%
Contains more Protein +46.1%
Contains more Other +114.3%
Equal in Water - 11
Khorasan wheat
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
Black turtle bean
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more Fats +136.7%
Contains more Carbs +11.6%
Contains more Protein +46.1%
Contains more Other +114.3%
Equal in Water - 11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
3
:
0
Black turtle bean
Black turtle bean
Contains less Saturated Fat -15.5%
Contains more Monounsaturated Fat +173.1%
Contains more Polyunsaturated fat +60.5%
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Contains less Saturated Fat -15.5%
Contains more Monounsaturated Fat +173.1%
Contains more Polyunsaturated fat +60.5%

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
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Khorasan wheat Black turtle bean Opinion
Net carbs 59.48g 47.75g Khorasan wheat
Protein 14.54g 21.25g Black turtle bean
Fats 2.13g 0.9g Khorasan wheat
Carbs 70.58g 63.25g Khorasan wheat
Calories 337kcal 339kcal Black turtle bean
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 7.84g 2.12g Black turtle bean
Fiber 11.1g 15.5g Black turtle bean
Calcium 22mg 160mg Black turtle bean
Iron 3.77mg 8.7mg Black turtle bean
Magnesium 130mg 160mg Black turtle bean
Phosphorus 364mg 440mg Black turtle bean
Potassium 403mg 1500mg Black turtle bean
Sodium 5mg 9mg Khorasan wheat
Zinc 3.68mg 2.2mg Khorasan wheat
Copper 0.506mg 1mg Black turtle bean
Manganese 2.735mg 1mg Khorasan wheat
Selenium 81.5µg 3.2µg Khorasan wheat
Vitamin A 10IU 17IU Black turtle bean
Vitamin A RAE 1µg 0µg Khorasan wheat
Vitamin E 0.61mg 0.21mg Khorasan wheat
Vitamin B1 0.566mg 0.9mg Black turtle bean
Vitamin B2 0.184mg 0.193mg Black turtle bean
Vitamin B3 6.375mg 1.955mg Khorasan wheat
Vitamin B5 0.949mg 0.899mg Khorasan wheat
Vitamin B6 0.259mg 0.286mg Black turtle bean
Folate 444µg Black turtle bean
Vitamin K 1.8µg 5.6µg Black turtle bean
Tryptophan 0.13mg 0.252mg Black turtle bean
Threonine 0.442mg 0.894mg Black turtle bean
Isoleucine 0.566mg 0.938mg Black turtle bean
Leucine 1.112mg 1.697mg Black turtle bean
Lysine 0.416mg 1.459mg Black turtle bean
Methionine 0.251mg 0.32mg Black turtle bean
Phenylalanine 0.772mg 1.149mg Black turtle bean
Valine 0.687mg 1.112mg Black turtle bean
Histidine 0.379mg 0.592mg Black turtle bean
Trans Fat 0.005g 0g Black turtle bean
Saturated Fat 0.196g 0.232g Khorasan wheat
Monounsaturated Fat 0.213g 0.078g Khorasan wheat
Polyunsaturated fat 0.621g 0.387g 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 Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
36%
Khorasan wheat
65%
Black turtle bean
Minerals Daily Need Coverage Score
150%
Khorasan wheat
135%
Black turtle bean

Comparison summary

Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 0.036g)
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 - 5.72g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 20)
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)

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/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.