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.
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

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.

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

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.

Black turtle bean

Wheat Bread

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 A ~0µg

~equal in Vitamin D ~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%
Polyunsaturated fat	0.149g	1.72g	10%
Protein	8.18g	12.96g	10%
Carbs	24.35g	55.77g	10%
Calories	130kcal	313kcal	9%
Copper	0.269mg	0.198mg	8%
Zinc	0.76mg	1.47mg	6%
Vitamin B6	0.077mg	0.153mg	6%
Fats	0.35g	4.27g	6%
Potassium	433mg	223mg	6%
Phosphorus	152mg	188mg	5%
Vitamin E	0.87mg	0.24mg	4%
Saturated fat	0.089g	0.989g	4%
Vitamin B5	0.26mg	0.456mg	4%
Monounsaturated fat	0.03g	1.019g	2%
Choline	32.6mg	22.1mg	2%
Vitamin K	3.3µg	5.7µg	2%
Magnesium	49mg	59mg	2%
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%
Omega-3 - ALA		0.161g	N/A