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  6. Black turtle bean vs. Millet flour

Black turtle bean vs. Millet flour — In-Depth Nutrition Comparison

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Summary of differences between black turtle bean and millet flour

  • Black turtle bean has more folate, iron, copper, fiber, vitamin B1, potassium, phosphorus, and calcium; however, millet flour is higher in selenium and vitamin B3.
  • Black turtle bean covers your daily need for folate, 101% more than millet flour.
  • Black turtle bean has 11 times more calcium than millet flour. While black turtle bean has 160mg of calcium, millet flour has only 14mg.
  • The glycemic index of millet flour is higher.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, raw and Millet flour.

Infographic

Black turtle bean vs Millet flour 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more MagnesiumMagnesium +34.5%
Contains more CalciumCalcium +1042.9%
Contains more PotassiumPotassium +569.6%
Contains more IronIron +120.8%
Contains more CopperCopper +86.9%
Contains more PhosphorusPhosphorus +54.4%
Contains more ZincZinc +19.5%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +921.9%
~equal in Manganese ~1.002mg

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%
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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin EVitamin E +90.9%
Contains more Vitamin B1Vitamin B1 +117.9%
Contains more Vitamin B2Vitamin B2 +164.4%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +957.1%
Contains more Vitamin B3Vitamin B3 +207.9%
Contains more Vitamin B5Vitamin B5 +40.9%
Contains more Vitamin B6Vitamin B6 +30.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Millet flour DV% diff.
Folate 444µg 42µg 101%
Iron 8.7mg 3.94mg 60%
Selenium 3.2µg 32.7µg 54%
Copper 1mg 0.535mg 52%
Fiber 15.5g 3.5g 48%
Vitamin B1 0.9mg 0.413mg 41%
Potassium 1500mg 224mg 38%
Starch 69.88g 29%
Vitamin B3 1.955mg 6.02mg 25%
Phosphorus 440mg 285mg 22%
Protein 21.25g 10.75g 21%
Calcium 160mg 14mg 15%
Polyunsaturated fat 0.387g 2.618g 15%
Magnesium 160mg 119mg 10%
Vitamin B2 0.193mg 0.073mg 9%
Vitamin B5 0.899mg 1.267mg 7%
Vitamin B6 0.286mg 0.372mg 7%
Fats 0.9g 4.25g 5%
Zinc 2.2mg 2.63mg 4%
Carbs 63.25g 75.12g 4%
Vitamin K 5.6µg 0.8µg 4%
Monounsaturated fat 0.078g 0.924g 2%
Calories 339kcal 382kcal 2%
Vitamin E 0.21mg 0.11mg 1%
Saturated fat 0.232g 0.536g 1%
Net carbs 47.75g 71.62g N/A
Sugar 2.12g 1.66g N/A
Sodium 9mg 4mg 0%
Manganese 1mg 1.002mg 0%
Trans fat 0g 0.002g N/A
Tryptophan 0.252mg 0.17mg 0%
Threonine 0.894mg 0.354mg 0%
Isoleucine 0.938mg 0.473mg 0%
Leucine 1.697mg 1.537mg 0%
Lysine 1.459mg 0.144mg 0%
Methionine 0.32mg 0.319mg 0%
Phenylalanine 1.149mg 0.675mg 0%
Valine 1.112mg 0.584mg 0%
Histidine 0.592mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g 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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more ProteinProtein +97.7%
Contains more WaterWater +26.9%
Contains more OtherOther +197.5%
Contains more FatsFats +372.2%
Contains more CarbsCarbs +18.8%

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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -56.7%
Contains more Mono. FatMonounsaturated fat +1084.6%
Contains more Poly. FatPolyunsaturated fat +576.5%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/nutrients
  2. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.