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  6. Black turtle bean vs. Flour

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

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What are the differences between Black turtle bean and Flour?

  • Black turtle bean is higher in Copper, Folate, Fiber, Iron, Phosphorus, Potassium, and Magnesium, yet Flour is higher in Selenium, Vitamin B3, and Vitamin B2.
  • Black turtle bean's daily need coverage for Copper is 95% more.
  • Black turtle bean has 14 times more Potassium than Flour. While Black turtle bean has 1500mg of Potassium, Flour has only 107mg.

We used Beans, black turtle, mature seeds, raw and Wheat flour, white, all-purpose, enriched, bleached types in this article.

Infographic

Black turtle bean vs 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%
Flour
Flour
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +627.3%
Contains more CalciumCalcium +966.7%
Contains more PotassiumPotassium +1301.9%
Contains more IronIron +87.5%
Contains more CopperCopper +594.4%
Contains more ZincZinc +214.3%
Contains more PhosphorusPhosphorus +307.4%
Contains more ManganeseManganese +46.6%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +959.4%

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% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Flour
Flour
3
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +250%
Contains more Vitamin B1Vitamin B1 +14.6%
Contains more Vitamin B5Vitamin B5 +105.3%
Contains more Vitamin B6Vitamin B6 +550%
Contains more Vitamin KVitamin K +1766.7%
Contains more FolateFolate +142.6%
Contains more Vitamin B2Vitamin B2 +156%
Contains more Vitamin B3Vitamin B3 +202%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +105.7%
Contains more OtherOther +682.6%
Contains more CarbsCarbs +20.6%
~equal in Fats ~0.98g
~equal in Water ~11.92g

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
Flour
Flour
3
24% 13% 63%
Saturated Fat: Sat. Fat 0.155 g
Monounsaturated Fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated Fat -33.2%
Contains more Mono. FatMonounsaturated Fat +11.5%
~equal in Polyunsaturated fat ~0.413g

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 Flour
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Flour Opinion
Calories 339kcal 364kcal Flour
Protein 21.25g 10.33g Black turtle bean
Fats 0.9g 0.98g Flour
Net carbs 47.75g 73.61g Flour
Carbs 63.25g 76.31g Flour
Magnesium 160mg 22mg Black turtle bean
Calcium 160mg 15mg Black turtle bean
Potassium 1500mg 107mg Black turtle bean
Iron 8.7mg 4.64mg Black turtle bean
Sugar 2.12g 0.27g Flour
Fiber 15.5g 2.7g Black turtle bean
Copper 1mg 0.144mg Black turtle bean
Zinc 2.2mg 0.7mg Black turtle bean
Phosphorus 440mg 108mg Black turtle bean
Sodium 9mg 2mg Flour
Vitamin A 17IU 0IU Black turtle bean
Vitamin E 0.21mg 0.06mg Black turtle bean
Manganese 1mg 0.682mg Black turtle bean
Selenium 3.2µg 33.9µg Flour
Vitamin B1 0.9mg 0.785mg Black turtle bean
Vitamin B2 0.193mg 0.494mg Flour
Vitamin B3 1.955mg 5.904mg Flour
Vitamin B5 0.899mg 0.438mg Black turtle bean
Vitamin B6 0.286mg 0.044mg Black turtle bean
Vitamin K 5.6µg 0.3µg Black turtle bean
Folate 444µg 183µg Black turtle bean
Choline 10.4mg Flour
Saturated Fat 0.232g 0.155g Flour
Monounsaturated Fat 0.078g 0.087g Flour
Polyunsaturated fat 0.387g 0.413g Flour
Tryptophan 0.252mg 0.127mg Black turtle bean
Threonine 0.894mg 0.281mg Black turtle bean
Isoleucine 0.938mg 0.357mg Black turtle bean
Leucine 1.697mg 0.71mg Black turtle bean
Lysine 1.459mg 0.228mg Black turtle bean
Methionine 0.32mg 0.183mg Black turtle bean
Phenylalanine 1.149mg 0.52mg Black turtle bean
Valine 1.112mg 0.415mg Black turtle bean
Histidine 0.592mg 0.23mg Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
60%
Black turtle bean
46%
Flour
Minerals Daily Need Coverage Score
135%
Black turtle bean
59%
Flour

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.85g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.077g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 52)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.