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  6. Black turtle bean vs. Wheat Bread

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

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Important differences between Black turtle bean and Wheat Bread

  • Black turtle bean has more Fiber, and Copper, however, Wheat Bread has more Selenium, Manganese, Vitamin B3, Vitamin B2, Vitamin B1, Iron, and Calcium.
  • Wheat Bread's daily need coverage for Selenium is 59% more.
  • Black turtle bean has 2 times more Fiber than Wheat Bread. Black turtle bean has 8.3g of Fiber, while Wheat Bread has 4.7g.
  • Black turtle bean is lower in Sodium.

The food varieties used in the comparison are Beans, black turtle, mature seeds, cooked, boiled, without salt and Bread, wheat, toasted.

Infographic

Black turtle bean vs Wheat 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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +94.2%
Contains more CopperCopper +35.9%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +20.4%
Contains more CalciumCalcium +200%
Contains more IronIron +43.5%
Contains more ZincZinc +93.4%
Contains more PhosphorusPhosphorus +23.7%
Contains more ManganeseManganese +321.1%
Contains more SeleniumSelenium +2683.3%

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% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +262.5%
Contains more CholineCholine +47.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +95.1%
Contains more Vitamin B2Vitamin B2 +582.1%
Contains more Vitamin B3Vitamin B3 +1086%
Contains more Vitamin B5Vitamin B5 +75.4%
Contains more Vitamin B6Vitamin B6 +98.7%
Contains more Vitamin KVitamin K +72.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~86µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +171.3%
Contains more ProteinProtein +58.4%
Contains more FatsFats +1120%
Contains more CarbsCarbs +129%
Contains more OtherOther +100.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
27% 27% 46%
Saturated Fat: Sat. Fat 0.989 g
Monounsaturated Fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated Fat -91%
Contains more Mono. FatMonounsaturated Fat +3296.7%
Contains more Poly. FatPolyunsaturated fat +1054.4%

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 Bread
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Wheat Bread Opinion
Calories 130kcal 313kcal Wheat Bread
Protein 8.18g 12.96g Wheat Bread
Fats 0.35g 4.27g Wheat Bread
Vitamin C 0mg 0.2mg Wheat Bread
Net carbs 16.05g 51.07g Wheat Bread
Carbs 24.35g 55.77g Wheat Bread
Magnesium 49mg 59mg Wheat Bread
Calcium 55mg 165mg Wheat Bread
Potassium 433mg 223mg Black turtle bean
Iron 2.85mg 4.09mg Wheat Bread
Sugar 0.32g 6.42g Black turtle bean
Fiber 8.3g 4.7g Black turtle bean
Copper 0.269mg 0.198mg Black turtle bean
Zinc 0.76mg 1.47mg Wheat Bread
Phosphorus 152mg 188mg Wheat Bread
Sodium 3mg 601mg Black turtle bean
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg 0.24mg Black turtle bean
Manganese 0.327mg 1.377mg Wheat Bread
Selenium 1.2µg 33.4µg Wheat Bread
Vitamin B1 0.225mg 0.439mg Wheat Bread
Vitamin B2 0.056mg 0.382mg Wheat Bread
Vitamin B3 0.527mg 6.25mg Wheat Bread
Vitamin B5 0.26mg 0.456mg Wheat Bread
Vitamin B6 0.077mg 0.153mg Wheat Bread
Vitamin K 3.3µg 5.7µg Wheat Bread
Folate 86µg 86µg
Choline 32.6mg 22.1mg Black turtle bean
Saturated Fat 0.089g 0.989g Black turtle bean
Monounsaturated Fat 0.03g 1.019g Wheat Bread
Polyunsaturated fat 0.149g 1.72g Wheat Bread
Tryptophan 0.097mg 0.092mg Black turtle bean
Threonine 0.344mg 0.299mg Black turtle bean
Isoleucine 0.361mg 0.258mg Black turtle bean
Leucine 0.653mg 0.461mg Black turtle bean
Lysine 0.562mg 0.215mg Black turtle bean
Methionine 0.123mg 0.105mg Black turtle bean
Phenylalanine 0.442mg 0.315mg Black turtle bean
Valine 0.428mg 0.31mg Black turtle bean
Histidine 0.228mg 0.15mg Black turtle bean
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

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

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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
17%
Black turtle bean
36%
Wheat Bread
Minerals Daily Need Coverage Score
42%
Black turtle bean
89%
Wheat Bread

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.3)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 6.1g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 598mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.9g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 40)
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/175187/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.