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  6. Black turtle bean vs. White bread

Black turtle bean vs. White bread — In-Depth Nutrition Comparison

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A recap on differences between black turtle bean and white bread

  • Black turtle bean is higher in copper, folate, iron, fiber, phosphorus, potassium, magnesium, and vitamin B1, yet white bread is higher in selenium.
  • Black turtle bean covers your daily copper needs 100% more than white bread.
  • Black turtle bean contains 12 times more potassium than white bread. While black turtle bean contains 1500mg of potassium, white bread contains only 126mg.
  • The amount of sodium in black turtle bean is lower.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Black turtle bean vs White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +595.7%
Contains more PotassiumPotassium +1090.5%
Contains more IronIron +141%
Contains more CopperCopper +890.1%
Contains more ZincZinc +197.3%
Contains more PhosphorusPhosphorus +349%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +86.6%
Contains more SeleniumSelenium +587.5%
~equal in Calcium ~144mg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin B1Vitamin B1 +68.9%
Contains more Vitamin B5Vitamin B5 +67.7%
Contains more Vitamin B6Vitamin B6 +228.7%
Contains more Vitamin KVitamin K +2700%
Contains more FolateFolate +300%
Contains more Vitamin B2Vitamin B2 +25.9%
Contains more Vitamin B3Vitamin B3 +144.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.22mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean White bread DV% diff.
Copper 1mg 0.101mg 100%
Folate 444µg 111µg 83%
Iron 8.7mg 3.61mg 64%
Fiber 15.5g 2.7g 51%
Phosphorus 440mg 98mg 49%
Potassium 1500mg 126mg 40%
Selenium 3.2µg 22µg 34%
Magnesium 160mg 23mg 33%
Vitamin B1 0.9mg 0.533mg 31%
Protein 21.25g 8.85g 25%
Sodium 9mg 490mg 21%
Manganese 1mg 0.536mg 20%
Vitamin B3 1.955mg 4.78mg 18%
Vitamin B6 0.286mg 0.087mg 15%
Starch 37.17g 15%
Zinc 2.2mg 0.74mg 13%
Polyunsaturated fat 0.387g 1.602g 8%
Vitamin B5 0.899mg 0.536mg 7%
Vitamin K 5.6µg 0.2µg 5%
Carbs 63.25g 49.42g 5%
Calories 339kcal 266kcal 4%
Vitamin B2 0.193mg 0.243mg 4%
Fats 0.9g 3.33g 4%
Fructose 2.43g 3%
Choline 14.6mg 3%
Calcium 160mg 144mg 2%
Saturated fat 0.232g 0.698g 2%
Monounsaturated fat 0.078g 0.599g 1%
Net carbs 47.75g 46.72g N/A
Sugar 2.12g 5.67g N/A
Vitamin E 0.21mg 0.22mg 0%
Trans fat 0g 0.027g N/A
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%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +140.1%
Contains more CarbsCarbs +28%
Contains more OtherOther +81.8%
Contains more FatsFats +270%
Contains more WaterWater +231.1%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -66.8%
Contains more Mono. FatMonounsaturated fat +667.9%
Contains more Poly. FatPolyunsaturated fat +314%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.