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  6. Black turtle bean vs. Wheat

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

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A recap on the differences between black turtle bean and wheat

  • Black turtle bean is higher in folate, copper, iron, vitamin B1, fiber, phosphorus, potassium, magnesium, and vitamin B6, yet wheat is higher in selenium.
  • Black turtle bean covers your daily folate needs 108% more than wheat.
  • Black turtle bean contains 9 times more vitamin B1 than wheat. While black turtle bean contains 0.9mg of vitamin B1, wheat contains only 0.095mg.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Wheat, KAMUT khorasan, cooked.

Infographic

Black turtle bean vs Wheat 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%
Wheat
Wheat
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +1677.8%
Contains more PotassiumPotassium +814.6%
Contains more IronIron +394.3%
Contains more CopperCopper +383.1%
Contains more ZincZinc +19.6%
Contains more PhosphorusPhosphorus +199.3%
Contains less SodiumSodium -11.1%
Contains more SeleniumSelenium +896.9%
~equal in Manganese ~1.03mg

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%
Wheat
Wheat
2
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin B1Vitamin B1 +847.4%
Contains more Vitamin B2Vitamin B2 +543.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +308.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3936.4%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin B3Vitamin B3 +17.9%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Wheat DV% diff.
Folate 444µg 11µg 108%
Copper 1mg 0.207mg 88%
Iron 8.7mg 1.76mg 87%
Vitamin B1 0.9mg 0.095mg 67%
Selenium 3.2µg 31.9µg 52%
Fiber 15.5g 4.3g 45%
Phosphorus 440mg 147mg 42%
Potassium 1500mg 164mg 39%
Protein 21.25g 5.71g 31%
Magnesium 160mg 48mg 27%
Vitamin B5 0.899mg 18%
Vitamin B6 0.286mg 0.07mg 17%
Calcium 160mg 9mg 15%
Vitamin B2 0.193mg 0.03mg 13%
Carbs 63.25g 27.6g 12%
Calories 339kcal 132kcal 10%
Vitamin K 5.6µg 5%
Zinc 2.2mg 1.84mg 3%
Vitamin B3 1.955mg 2.305mg 2%
Manganese 1mg 1.03mg 1%
Polyunsaturated fat 0.387g 0.243g 1%
Saturated fat 0.232g 0.077g 1%
Fats 0.9g 0.83g 0%
Net carbs 47.75g 23.3g N/A
Sugar 2.12g 3.07g N/A
Sodium 9mg 8mg 0%
Vitamin E 0.21mg 0.24mg 0%
Trans fat 0g 0.002g N/A
Monounsaturated fat 0.078g 0.084g 0%
Tryptophan 0.252mg 0.051mg 0%
Threonine 0.894mg 0.172mg 0%
Isoleucine 0.938mg 0.22mg 0%
Leucine 1.697mg 0.432mg 0%
Lysine 1.459mg 0.161mg 0%
Methionine 0.32mg 0.097mg 0%
Phenylalanine 1.149mg 0.3mg 0%
Valine 1.112mg 0.267mg 0%
Histidine 0.592mg 0.147mg 0%

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
Wheat
Wheat
1
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more ProteinProtein +272.2%
Contains more CarbsCarbs +129.2%
Contains more OtherOther +429.4%
Contains more WaterWater +492.5%
~equal in Fats ~0.83g

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
Wheat
Wheat
2
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Poly. FatPolyunsaturated fat +59.3%
Contains less Sat. FatSaturated fat -66.8%
~equal in Monounsaturated fat ~0.084g

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.