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Black turtle bean vs Wheat - In-Depth Nutrition Comparison

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Important differences between Black turtle bean and Wheat

  • Black turtle bean has more Folate, Iron, Copper, Vitamin B1, Potassium, and Calcium, however Wheat has more Selenium, Manganese, Vitamin B3, and Zinc.
  • Wheat's daily need coverage for Selenium is 157% more.
  • Black turtle bean has 10 times more Folate than Wheat. Black turtle bean has 444µg of Folate, while Wheat has 43µg.

The food varieties used in the comparison are Beans, black turtle, mature seeds, raw and Wheat, durum.

Infographic

Black turtle bean vs Wheat 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
Black turtle bean
Black turtle bean
5
:
3
Wheat
Wheat
Contains more Iron +147.2%
Contains more Calcium +370.6%
Contains more Potassium +248%
Contains more Magnesium +11.1%
Contains more Copper +80.8%
Contains more Zinc +89.1%
Contains more Phosphorus +15.5%
Contains less Sodium -77.8%
Equal in Magnesium - 144
Black turtle bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Wheat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Contains more Iron +147.2%
Contains more Calcium +370.6%
Contains more Potassium +248%
Contains more Magnesium +11.1%
Contains more Copper +80.8%
Contains more Zinc +89.1%
Contains more Phosphorus +15.5%
Contains less Sodium -77.8%
Equal in Magnesium - 144

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
Black turtle bean
Black turtle bean
6
:
3
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +114.8%
Contains more Vitamin B2 +59.5%
Contains more Folate +932.6%
Contains more Vitamin B3 +244.7%
Contains more Vitamin B6 +46.5%
Equal in Vitamin B5 - 0.935
Black turtle bean
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%
Wheat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +114.8%
Contains more Vitamin B2 +59.5%
Contains more Folate +932.6%
Contains more Vitamin B3 +244.7%
Contains more Vitamin B6 +46.5%
Equal in Vitamin B5 - 0.935

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
37
Wheat
Mineral Summary Score
150
Black turtle bean
100
Wheat

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
82%
Wheat
Carbohydrates
63%
Black turtle bean
71%
Wheat
Fats
4%
Black turtle bean
11%
Wheat

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 Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in price 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 Wheat
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 2.12g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 7mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.2)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.222g)
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 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 Wheat Opinion
Calories 339 339
Protein 21.25 13.68 Black turtle bean
Fats 0.9 2.47 Wheat
Vitamin C 0 0
Carbs 63.25 71.13 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 8.7 3.52 Black turtle bean
Calcium 160 34 Black turtle bean
Potassium 1500 431 Black turtle bean
Magnesium 160 144 Black turtle bean
Sugar 2.12 Wheat
Fiber 15.5 Black turtle bean
Copper 1 0.553 Black turtle bean
Zinc 2.2 4.16 Wheat
Starch
Phosphorus 440 508 Wheat
Sodium 9 2 Wheat
Vitamin A 17 0 Black turtle bean
Vitamin E 0.21 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.9 0.419 Black turtle bean
Vitamin B2 0.193 0.121 Black turtle bean
Vitamin B3 1.955 6.738 Wheat
Vitamin B5 0.899 0.935 Wheat
Vitamin B6 0.286 0.419 Wheat
Vitamin B12 0 0
Vitamin K 5.6 Black turtle bean
Folate 444 43 Black turtle bean
Trans Fat 0 Wheat
Saturated Fat 0.232 0.454 Black turtle bean
Monounsaturated Fat 0.078 0.344 Wheat
Polyunsaturated fat 0.387 0.978 Wheat
Tryptophan 0.252 0.176 Black turtle bean
Threonine 0.894 0.366 Black turtle bean
Isoleucine 0.938 0.533 Black turtle bean
Leucine 1.697 0.934 Black turtle bean
Lysine 1.459 0.303 Black turtle bean
Methionine 0.32 0.221 Black turtle bean
Phenylalanine 1.149 0.681 Black turtle bean
Valine 1.112 0.594 Black turtle bean
Histidine 0.592 0.322 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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.