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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 for 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.
  • Black turtle bean has a lower glycemic index than khorasan wheat.

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.
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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more ZincZinc +67.3%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +173.5%
Contains more SeleniumSelenium +2446.9%
Contains more MagnesiumMagnesium +23.1%
Contains more CalciumCalcium +627.3%
Contains more PotassiumPotassium +272.2%
Contains more IronIron +130.8%
Contains more CopperCopper +97.6%
Contains more PhosphorusPhosphorus +20.9%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +190.5%
Contains more Vitamin B3Vitamin B3 +226.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +59%
Contains more Vitamin B6Vitamin B6 +10.4%
Contains more Vitamin KVitamin K +211.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.193mg
~equal in Vitamin B5 ~0.899mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Black turtle bean DV% diff.
Selenium 81.5µg 3.2µg 142%
Folate 444µg 111%
Manganese 2.735mg 1mg 75%
Iron 3.77mg 8.7mg 62%
Copper 0.506mg 1mg 55%
Potassium 403mg 1500mg 32%
Vitamin B3 6.375mg 1.955mg 28%
Vitamin B1 0.566mg 0.9mg 28%
Starch 52.41g 22%
Fiber 11.1g 15.5g 18%
Calcium 22mg 160mg 14%
Zinc 3.68mg 2.2mg 13%
Protein 14.54g 21.25g 13%
Phosphorus 364mg 440mg 11%
Magnesium 130mg 160mg 7%
Choline 25.8mg 5%
Vitamin K 1.8µg 5.6µg 3%
Vitamin E 0.61mg 0.21mg 3%
Vitamin B6 0.259mg 0.286mg 2%
Carbs 70.58g 63.25g 2%
Polyunsaturated fat 0.621g 0.387g 2%
Fats 2.13g 0.9g 2%
Vitamin B2 0.184mg 0.193mg 1%
Vitamin B5 0.949mg 0.899mg 1%
Calories 337kcal 339kcal 0%
Net carbs 59.48g 47.75g N/A
Sugar 7.84g 2.12g N/A
Sodium 5mg 9mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0.005g 0g N/A
Saturated fat 0.196g 0.232g 0%
Monounsaturated fat 0.213g 0.078g 0%
Tryptophan 0.13mg 0.252mg 0%
Threonine 0.442mg 0.894mg 0%
Isoleucine 0.566mg 0.938mg 0%
Leucine 1.112mg 1.697mg 0%
Lysine 0.416mg 1.459mg 0%
Methionine 0.251mg 0.32mg 0%
Phenylalanine 0.772mg 1.149mg 0%
Valine 0.687mg 1.112mg 0%
Histidine 0.379mg 0.592mg 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
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 FatsFats +136.7%
Contains more CarbsCarbs +11.6%
Contains more ProteinProtein +46.1%
Contains more OtherOther +114.3%
~equal in Water ~11g

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 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -15.5%
Contains more Mono. FatMonounsaturated fat +173.1%
Contains more Poly. FatPolyunsaturated fat +60.5%

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.