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Flour vs Black turtle bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Flour
Flour contains less Sugars (difference - 1.85g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.077g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flour Black turtle bean
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
39
Flour
28
Black turtle bean
Mineral Summary Score
22
Flour
96
Black turtle bean

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
Flour
1
:
Contains less Sodium -77.8%
Contains more Iron +87.5%
Contains more Calcium +966.7%
Contains more Potassium +1301.9%
Contains more Magnesium +627.3%
Contains more Copper +594.4%
Contains more Zinc +214.3%
Contains more Phosphorus +307.4%
Contains less Sodium -77.8%
Contains more Iron +87.5%
Contains more Calcium +966.7%
Contains more Potassium +1301.9%
Contains more Magnesium +627.3%
Contains more Copper +594.4%
Contains more Zinc +214.3%
Contains more Phosphorus +307.4%

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
Flour
3
:
Contains more Vitamin B2 +156%
Contains more Vitamin B3 +202%
Contains more Folic acid (B9) +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +250%
Contains more Vitamin B1 +14.6%
Contains more Vitamin B5 +105.3%
Contains more Vitamin B6 +550%
Contains more Vitamin K +1766.7%
Contains more Vitamin B2 +156%
Contains more Vitamin B3 +202%
Contains more Folic acid (B9) +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +250%
Contains more Vitamin B1 +14.6%
Contains more Vitamin B5 +105.3%
Contains more Vitamin B6 +550%
Contains more Vitamin K +1766.7%

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 the food
Protein
62%
Flour
128%
Black turtle bean
Carbohydrates
76%
Flour
63%
Black turtle bean
Fats
5%
Flour
4%
Black turtle bean

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flour Black turtle bean Opinion
Calories 364 339 Flour
Protein 10.33 21.25 Black turtle bean
Fats 0.98 0.9 Flour
Vitamin C 0 0
Carbs 76.31 63.25 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 4.64 8.7 Black turtle bean
Calcium 15 160 Black turtle bean
Potassium 107 1500 Black turtle bean
Magnesium 22 160 Black turtle bean
Sugars 0.27 2.12 Black turtle bean
Fiber 2.7 15.5 Black turtle bean
Copper 0.144 1 Black turtle bean
Zinc 0.7 2.2 Black turtle bean
Starch
Phosphorus 108 440 Black turtle bean
Sodium 2 9 Flour
Vitamin A 0 17 Black turtle bean
Vitamin E 0.06 0.21 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.785 0.9 Black turtle bean
Vitamin B2 0.494 0.193 Flour
Vitamin B3 5.904 1.955 Flour
Vitamin B5 0.438 0.899 Black turtle bean
Vitamin B6 0.044 0.286 Black turtle bean
Vitamin B12 0 0
Vitamin K 0.3 5.6 Black turtle bean
Folic acid (B9) 154 0 Flour
Trans Fat 0 Flour
Saturated Fat 0.155 0.232 Flour
Monounsaturated Fat 0.087 0.078 Flour
Polyunsaturated fat 0.413 0.387 Flour
Tryptophan 0.127 0.252 Black turtle bean
Threonine 0.281 0.894 Black turtle bean
Isoleucine 0.357 0.938 Black turtle bean
Leucine 0.71 1.697 Black turtle bean
Lysine 0.228 1.459 Black turtle bean
Methionine 0.183 0.32 Black turtle bean
Phenylalanine 0.52 1.149 Black turtle bean
Valine 0.415 1.112 Black turtle bean
Histidine 0.23 0.592 Black turtle bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.