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  6. Black turtle bean vs. Wheat

Black turtle bean vs. Wheat — In-Depth Nutrition Comparison

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What are the main differences between Black turtle bean and Wheat?

  • Black turtle bean is richer in Folate, Fiber, Iron, Vitamin B1, Potassium, and Copper, while Wheat is higher in Selenium, Manganese, Vitamin B3, and Zinc.
  • Wheat's daily need coverage for Selenium is 56% higher.
  • Wheat has 8 times less Folate than Black turtle bean. Black turtle bean has 86µg of Folate, while Wheat has 11µg.

We used Beans, black turtle, mature seeds, cooked, boiled, without salt and Wheat, KAMUT khorasan, cooked types in this comparison.

Infographic

Black turtle bean vs Wheat 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.
Black turtle bean
Black turtle bean
7
:
3
Wheat
Wheat
Contains more Calcium +511.1%
Contains more Iron +61.9%
Contains more Potassium +164%
Contains less Sodium -62.5%
Contains more Copper +30%
Contains more Zinc +142.1%
Contains more Manganese +215%
Contains more Selenium +2558.3%
Equal in Magnesium - 48
Equal in Phosphorus - 147
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +511.1%
Contains more Iron +61.9%
Contains more Potassium +164%
Contains less Sodium -62.5%
Contains more Copper +30%
Contains more Zinc +142.1%
Contains more Manganese +215%
Contains more Selenium +2558.3%
Equal in Magnesium - 48
Equal in Phosphorus - 147

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.
Black turtle bean
Black turtle bean
10
:
1
Wheat
Wheat
Contains more Vitamin A +50%
Contains more Vitamin E +262.5%
Contains more Vitamin B1 +136.8%
Contains more Vitamin B2 +86.7%
Contains more Folate +681.8%
Contains more Vitamin B3 +337.4%
Equal in Vitamin B6 - 0.07
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 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
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% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +50%
Contains more Vitamin E +262.5%
Contains more Vitamin B1 +136.8%
Contains more Vitamin B2 +86.7%
Contains more Folate +681.8%
Contains more Vitamin B3 +337.4%
Equal in Vitamin B6 - 0.07

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
3
:
2
Wheat
Wheat
Contains more Protein +43.3%
Contains more Other +102.9%
Contains more Fats +137.1%
Contains more Carbs +13.3%
Equal in Water - 65.18
Black turtle bean
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +43.3%
Contains more Other +102.9%
Contains more Fats +137.1%
Contains more Carbs +13.3%
Equal in Water - 65.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
0
:
3
Wheat
Wheat
Contains less Saturated Fat -13.5%
Contains more Monounsaturated Fat +180%
Contains more Polyunsaturated fat +63.1%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains less Saturated Fat -13.5%
Contains more Monounsaturated Fat +180%
Contains more Polyunsaturated fat +63.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black turtle bean Wheat Opinion
Net carbs 16.05g 23.3g Wheat
Protein 8.18g 5.71g Black turtle bean
Fats 0.35g 0.83g Wheat
Carbs 24.35g 27.6g Wheat
Calories 130kcal 132kcal Wheat
Sugar 0.32g 3.07g Black turtle bean
Fiber 8.3g 4.3g Black turtle bean
Calcium 55mg 9mg Black turtle bean
Iron 2.85mg 1.76mg Black turtle bean
Magnesium 49mg 48mg Black turtle bean
Phosphorus 152mg 147mg Black turtle bean
Potassium 433mg 164mg Black turtle bean
Sodium 3mg 8mg Black turtle bean
Zinc 0.76mg 1.84mg Wheat
Copper 0.269mg 0.207mg Black turtle bean
Manganese 0.327mg 1.03mg Wheat
Selenium 1.2µg 31.9µg Wheat
Vitamin A 6IU 4IU Black turtle bean
Vitamin E 0.87mg 0.24mg Black turtle bean
Vitamin B1 0.225mg 0.095mg Black turtle bean
Vitamin B2 0.056mg 0.03mg Black turtle bean
Vitamin B3 0.527mg 2.305mg Wheat
Vitamin B5 0.26mg Black turtle bean
Vitamin B6 0.077mg 0.07mg Black turtle bean
Folate 86µg 11µg Black turtle bean
Vitamin K 3.3µg Black turtle bean
Tryptophan 0.097mg 0.051mg Black turtle bean
Threonine 0.344mg 0.172mg Black turtle bean
Isoleucine 0.361mg 0.22mg Black turtle bean
Leucine 0.653mg 0.432mg Black turtle bean
Lysine 0.562mg 0.161mg Black turtle bean
Methionine 0.123mg 0.097mg Black turtle bean
Phenylalanine 0.442mg 0.3mg Black turtle bean
Valine 0.428mg 0.267mg Black turtle bean
Histidine 0.228mg 0.147mg Black turtle bean
Trans Fat 0g 0.002g Black turtle bean
Saturated Fat 0.089g 0.077g Wheat
Monounsaturated Fat 0.03g 0.084g Wheat
Polyunsaturated fat 0.149g 0.243g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Black turtle bean
9%
Wheat
Minerals Daily Need Coverage Score
42%
Black turtle bean
61%
Wheat

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.012g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.2)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 2.75g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 30)
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)
Which food is richer in minerals?
?
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.