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  6. Black turtle bean vs. Dough

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

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A recap on differences between black turtle bean and dough

  • Black turtle bean is higher in copper, folate, iron, fiber, phosphorus, potassium, magnesium, and manganese, yet dough is higher in selenium.
  • Black turtle bean covers your daily copper needs 94% more than dough.
  • Black turtle bean contains 13 times more potassium than dough. While black turtle bean contains 1500mg of potassium, dough contains only 117mg.
  • The amount of sodium in black turtle bean is lower.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Bread, french or vienna (includes sourdough).

Infographic

Black turtle bean vs Dough 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Dough
Dough
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 16% 10% 147% 51% 28% 45% 79% 75% 156%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +207.7%
Contains more PotassiumPotassium +1182.1%
Contains more IronIron +122.5%
Contains more CopperCopper +557.9%
Contains more ZincZinc +111.5%
Contains more PhosphorusPhosphorus +319%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +73.3%
Contains more SeleniumSelenium +793.8%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Dough
Dough
3
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% 178% 99% 90% 27% 25% 0% 1.8% 92% 4.4%
Contains more Vitamin B1Vitamin B1 +26.8%
Contains more Vitamin B5Vitamin B5 +97.6%
Contains more Vitamin B6Vitamin B6 +167.3%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +261%
Contains more Vitamin B2Vitamin B2 +121.2%
Contains more Vitamin B3Vitamin B3 +146.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.21mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Dough DV% diff.
Copper 1mg 0.152mg 94%
Folate 444µg 123µg 80%
Iron 8.7mg 3.91mg 60%
Fiber 15.5g 2.2g 53%
Phosphorus 440mg 105mg 48%
Selenium 3.2µg 28.6µg 46%
Potassium 1500mg 117mg 41%
Magnesium 160mg 32mg 30%
Sodium 9mg 602mg 26%
Protein 21.25g 10.75g 21%
Vitamin B2 0.193mg 0.427mg 18%
Manganese 1mg 0.577mg 18%
Vitamin B3 1.955mg 4.817mg 18%
Starch 44.23g 18%
Vitamin B1 0.9mg 0.71mg 16%
Vitamin B6 0.286mg 0.107mg 14%
Zinc 2.2mg 1.04mg 11%
Calcium 160mg 52mg 11%
Vitamin B5 0.899mg 0.455mg 9%
Vitamin K 5.6µg 0.7µg 4%
Carbs 63.25g 51.88g 4%
Polyunsaturated fat 0.387g 0.855g 3%
Calories 339kcal 272kcal 3%
Fats 0.9g 2.42g 2%
Fructose 0.51g 1%
Choline 8mg 1%
Saturated fat 0.232g 0.529g 1%
Monounsaturated fat 0.078g 0.362g 1%
Net carbs 47.75g 49.68g N/A
Sugar 2.12g 4.62g N/A
Vitamin E 0.21mg 0.21mg 0%
Trans fat 0g 0.005g N/A
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 0.788g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Dough
Dough
2
11% 2% 52% 33% 2%
Protein: 10.75 g
Fats: 2.42 g
Carbs: 51.88 g
Water: 33 g
Other: 1.95 g
Contains more ProteinProtein +97.7%
Contains more CarbsCarbs +21.9%
Contains more OtherOther +84.6%
Contains more FatsFats +168.9%
Contains more WaterWater +200%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Dough
Dough
2
30% 21% 49%
Saturated fat: Sat. Fat 0.529 g
Monounsaturated fat: Mono. Fat 0.362 g
Polyunsaturated fat: Poly. Fat 0.855 g
Contains less Sat. FatSaturated fat -56.1%
Contains more Mono. FatMonounsaturated fat +364.1%
Contains more Poly. FatPolyunsaturated fat +120.9%

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/175186/nutrients
  2. Dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172675/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.