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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 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.

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.
Black turtle bean
Black turtle bean
7
:
3
Wheat
Wheat
Contains more Calcium +1677.8%
Contains more Iron +394.3%
Contains more Magnesium +233.3%
Contains more Phosphorus +199.3%
Contains more Potassium +814.6%
Contains more Zinc +19.6%
Contains more Copper +383.1%
Contains less Sodium -11.1%
Contains more Selenium +896.9%
Equal in Manganese - 1.03
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +1677.8%
Contains more Iron +394.3%
Contains more Magnesium +233.3%
Contains more Phosphorus +199.3%
Contains more Potassium +814.6%
Contains more Zinc +19.6%
Contains more Copper +383.1%
Contains less Sodium -11.1%
Contains more Selenium +896.9%
Equal in Manganese - 1.03

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.
Black turtle bean
Black turtle bean
9
:
2
Wheat
Wheat
Contains more Vitamin A +325%
Contains more Vitamin B1 +847.4%
Contains more Vitamin B2 +543.3%
Contains more Vitamin B6 +308.6%
Contains more Folate +3936.4%
Contains more Vitamin E +14.3%
Contains more Vitamin B3 +17.9%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +325%
Contains more Vitamin B1 +847.4%
Contains more Vitamin B2 +543.3%
Contains more Vitamin B6 +308.6%
Contains more Folate +3936.4%
Contains more Vitamin E +14.3%
Contains more Vitamin B3 +17.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
4
:
1
Wheat
Wheat
Contains more Protein +272.2%
Contains more Carbs +129.2%
Contains more Other +429.4%
Contains more Water +492.5%
Equal in Fats - 0.83
Black turtle bean
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Wheat
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 Protein +272.2%
Contains more Carbs +129.2%
Contains more Other +429.4%
Contains more Water +492.5%
Equal in Fats - 0.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
1
:
2
Wheat
Wheat
Contains more Polyunsaturated fat +59.3%
Contains less Saturated Fat -66.8%
Equal in Monounsaturated Fat - 0.084
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Polyunsaturated fat +59.3%
Contains less Saturated Fat -66.8%
Equal in Monounsaturated Fat - 0.084

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Wheat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Wheat Opinion
Net carbs 47.75g 23.3g Black turtle bean
Protein 21.25g 5.71g Black turtle bean
Fats 0.9g 0.83g Black turtle bean
Carbs 63.25g 27.6g Black turtle bean
Calories 339kcal 132kcal Black turtle bean
Sugar 2.12g 3.07g Black turtle bean
Fiber 15.5g 4.3g Black turtle bean
Calcium 160mg 9mg Black turtle bean
Iron 8.7mg 1.76mg Black turtle bean
Magnesium 160mg 48mg Black turtle bean
Phosphorus 440mg 147mg Black turtle bean
Potassium 1500mg 164mg Black turtle bean
Sodium 9mg 8mg Wheat
Zinc 2.2mg 1.84mg Black turtle bean
Copper 1mg 0.207mg Black turtle bean
Manganese 1mg 1.03mg Wheat
Selenium 3.2µg 31.9µg Wheat
Vitamin A 17IU 4IU Black turtle bean
Vitamin E 0.21mg 0.24mg Wheat
Vitamin B1 0.9mg 0.095mg Black turtle bean
Vitamin B2 0.193mg 0.03mg Black turtle bean
Vitamin B3 1.955mg 2.305mg Wheat
Vitamin B5 0.899mg Black turtle bean
Vitamin B6 0.286mg 0.07mg Black turtle bean
Folate 444µg 11µg Black turtle bean
Vitamin K 5.6µg Black turtle bean
Tryptophan 0.252mg 0.051mg Black turtle bean
Threonine 0.894mg 0.172mg Black turtle bean
Isoleucine 0.938mg 0.22mg Black turtle bean
Leucine 1.697mg 0.432mg Black turtle bean
Lysine 1.459mg 0.161mg Black turtle bean
Methionine 0.32mg 0.097mg Black turtle bean
Phenylalanine 1.149mg 0.3mg Black turtle bean
Valine 1.112mg 0.267mg Black turtle bean
Histidine 0.592mg 0.147mg Black turtle bean
Trans Fat 0g 0.002g Black turtle bean
Saturated Fat 0.232g 0.077g Wheat
Monounsaturated Fat 0.078g 0.084g Wheat
Polyunsaturated fat 0.387g 0.243g Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Black turtle bean
9%
Wheat
Minerals Daily Need Coverage Score
135%
Black turtle bean
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.155g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.2)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.95g)
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 is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.