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Black turtle bean vs Bread - In-Depth Nutrition Comparison

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Differences between Black turtle bean and Bread

  • Black turtle bean has more Folate, Copper, Iron, Fiber, Vitamin B1, Potassium, and Phosphorus, while Bread has more Selenium, and Vitamin B3.
  • Black turtle bean's daily need coverage for Folate is 90% higher.
  • Bread contains 7 times less Potassium than Black turtle bean. Black turtle bean contains 1500mg of Potassium, while Bread contains 223mg.
  • The amount of Sodium in Black turtle bean is lower.

The food types used in this comparison are Beans, black turtle, mature seeds, raw and Bread, wheat, toasted.

Infographic

Black turtle bean vs Bread infographic
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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 +112.7%
Contains more Potassium +572.6%
Contains more Magnesium +171.2%
Contains more Copper +405.1%
Contains more Zinc +49.7%
Contains more Phosphorus +134%
Contains less Sodium -98.5%
Equal in Calcium - 165
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Contains more Iron +112.7%
Contains more Potassium +572.6%
Contains more Magnesium +171.2%
Contains more Copper +405.1%
Contains more Zinc +49.7%
Contains more Phosphorus +134%
Contains less Sodium -98.5%
Equal in Calcium - 165

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
:
5
Bread
Contains more Vitamin A +∞%
Contains more Vitamin B1 +105%
Contains more Vitamin B5 +97.1%
Contains more Vitamin B6 +86.9%
Contains more Folate +416.3%
Contains more Vitamin C +∞%
Contains more Vitamin E +14.3%
Contains more Vitamin B2 +97.9%
Contains more Vitamin B3 +219.7%
Equal in Vitamin K - 5.7
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +105%
Contains more Vitamin B5 +97.1%
Contains more Vitamin B6 +86.9%
Contains more Folate +416.3%
Contains more Vitamin C +∞%
Contains more Vitamin E +14.3%
Contains more Vitamin B2 +97.9%
Contains more Vitamin B3 +219.7%
Equal in Vitamin K - 5.7

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
65
Black turtle bean
38
Bread
Mineral Summary Score
150
Black turtle bean
66
Bread

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
128%
Black turtle bean
78%
Bread
Carbohydrates
63%
Black turtle bean
56%
Bread
Fats
4%
Black turtle bean
20%
Bread

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.
Black turtle bean Bread
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is cheaper?
Bread
Bread is cheaper (difference - $1.3)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 4.3g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 592mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.757g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 40)
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 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.

All nutrients comparison - raw data values

Nutrient Black turtle bean Bread Opinion
Calories 339 313 Black turtle bean
Protein 21.25 12.96 Black turtle bean
Fats 0.9 4.27 Bread
Vitamin C 0 0.2 Bread
Carbs 63.25 55.77 Black turtle bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.7 4.09 Black turtle bean
Calcium 160 165 Bread
Potassium 1500 223 Black turtle bean
Magnesium 160 59 Black turtle bean
Sugar 2.12 6.42 Black turtle bean
Fiber 15.5 4.7 Black turtle bean
Copper 1 0.198 Black turtle bean
Zinc 2.2 1.47 Black turtle bean
Starch
Phosphorus 440 188 Black turtle bean
Sodium 9 601 Black turtle bean
Vitamin A 17 0 Black turtle bean
Vitamin E 0.21 0.24 Bread
Vitamin D 0 0
Vitamin B1 0.9 0.439 Black turtle bean
Vitamin B2 0.193 0.382 Bread
Vitamin B3 1.955 6.25 Bread
Vitamin B5 0.899 0.456 Black turtle bean
Vitamin B6 0.286 0.153 Black turtle bean
Vitamin B12 0 0
Vitamin K 5.6 5.7 Bread
Folate 444 86 Black turtle bean
Trans Fat 0 Bread
Saturated Fat 0.232 0.989 Black turtle bean
Monounsaturated Fat 0.078 1.019 Bread
Polyunsaturated fat 0.387 1.72 Bread
Tryptophan 0.252 0.092 Black turtle bean
Threonine 0.894 0.299 Black turtle bean
Isoleucine 0.938 0.258 Black turtle bean
Leucine 1.697 0.461 Black turtle bean
Lysine 1.459 0.215 Black turtle bean
Methionine 0.32 0.105 Black turtle bean
Phenylalanine 1.149 0.315 Black turtle bean
Valine 1.112 0.31 Black turtle bean
Histidine 0.592 0.15 Black turtle bean
Fructose

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/nutrients
  2. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.