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; however, wheat Bread has more selenium, manganese, vitamin B3, vitamin B2, vitamin B1, iron, protein, 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.
Wheat Bread has a higher glycemic index than black turtle bean.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Black turtle bean

Wheat Bread

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Black turtle bean

Wheat Bread

Contains more Vitamin EVitamin E

+262.5%

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 A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~86µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	1.2µg	33.4µg	59%
Manganese	0.327mg	1.377mg	46%
Vitamin B3	0.527mg	6.25mg	36%
Sodium	3mg	601mg	26%
Vitamin B2	0.056mg	0.382mg	25%
Vitamin B1	0.225mg	0.439mg	18%
Iron	2.85mg	4.09mg	16%
Fiber	8.3g	4.7g	14%
Calcium	55mg	165mg	11%
Protein	8.18g	12.96g	10%
Carbs	24.35g	55.77g	10%
Polyunsaturated fat	0.149g	1.72g	10%
Omega-3 (ALA)		0.161g	10%
Calories	130kcal	313kcal	9%
Copper	0.269mg	0.198mg	8%
Fats	0.35g	4.27g	6%
Potassium	433mg	223mg	6%
Zinc	0.76mg	1.47mg	6%
Vitamin B6	0.077mg	0.153mg	6%
Phosphorus	152mg	188mg	5%
Vitamin E	0.87mg	0.24mg	4%
Vitamin B5	0.26mg	0.456mg	4%
Saturated fat	0.089g	0.989g	4%
Magnesium	49mg	59mg	2%
Vitamin K	3.3µg	5.7µg	2%
Choline	32.6mg	22.1mg	2%
Monounsaturated fat	0.03g	1.019g	2%
Protein per 100 calories	6.3g	4.1g	N/A
Calories per 10 g protein	159kcal	242kcal	N/A
Weight per 100 calories	77g	32g	N/A
Unsaturated / Saturated Fat ratio	2	2.8	N/A
Vitamin C	0mg	0.2mg	0%
Net carbs	16.05g	51.07g	N/A
Sugar	0.32g	6.42g	N/A
Folate	86µg	86µg	0%
Tryptophan	0.097mg	0.092mg	0%
Threonine	0.344mg	0.299mg	0%
Isoleucine	0.361mg	0.258mg	0%
Leucine	0.653mg	0.461mg	0%
Lysine	0.562mg	0.215mg	0%
Methionine	0.123mg	0.105mg	0%
Phenylalanine	0.442mg	0.315mg	0%
Valine	0.428mg	0.31mg	0%
Histidine	0.228mg	0.15mg	0%