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  6. Black turtle bean vs. Wheat gluten

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

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How are black turtle bean and wheat gluten different?

  • Black turtle bean is richer in folate, copper, vitamin B1, fiber, iron, potassium, magnesium, phosphorus, and vitamin B6, while wheat gluten is higher in selenium.
  • Black turtle bean covers your daily need for folate, 111% more than wheat gluten.
  • Wheat gluten has a higher glycemic index (64) than black turtle bean (20).

Beans, black turtle, mature seeds, raw and Vital wheat gluten types were used in this article.

Infographic

Black turtle bean vs Wheat gluten 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +12.7%
Contains more PotassiumPotassium +1400%
Contains more IronIron +67.3%
Contains more CopperCopper +449.5%
Contains more ZincZinc +158.8%
Contains more PhosphorusPhosphorus +69.2%
Contains less SodiumSodium -69%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1140.6%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Wheat gluten DV% diff.
Folate 444µg 0µg 111%
Protein 21.25g 75.16g 108%
Copper 1mg 0.182mg 91%
Vitamin B1 0.9mg 0mg 75%
Selenium 3.2µg 39.7µg 66%
Fiber 15.5g 0.6g 60%
Iron 8.7mg 5.2mg 44%
Manganese 1mg 43%
Potassium 1500mg 100mg 41%
Magnesium 160mg 25mg 32%
Phosphorus 440mg 260mg 26%
Vitamin B6 0.286mg 0mg 22%
Vitamin B5 0.899mg 0mg 18%
Carbs 63.25g 13.79g 16%
Vitamin B2 0.193mg 0mg 15%
Zinc 2.2mg 0.85mg 12%
Vitamin B3 1.955mg 0mg 12%
Vitamin K 5.6µg 0µg 5%
Polyunsaturated fat 0.387g 0.81g 3%
Calories 339kcal 370kcal 2%
Calcium 160mg 142mg 2%
Vitamin E 0.21mg 0mg 1%
Sodium 9mg 29mg 1%
Fats 0.9g 1.85g 1%
Net carbs 47.75g 13.19g N/A
Sugar 2.12g 0g N/A
Saturated fat 0.232g 0.272g 0%
Monounsaturated fat 0.078g 0.156g 0%
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%

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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more CarbsCarbs +358.7%
Contains more WaterWater +34.1%
Contains more OtherOther +260%
Contains more ProteinProtein +253.7%
Contains more FatsFats +105.6%

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -14.7%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +109.3%

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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.