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  6. Black turtle bean vs. Wheat gluten

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

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How are black turtle bean and wheat gluten different?

  • Black turtle bean is higher in fiber, folate, vitamin B1, potassium, copper, and vitamin B6; however, wheat gluten is richer in selenium, iron, phosphorus, and calcium.
  • Daily need coverage for selenium for wheat gluten is 70% higher.
  • Black turtle bean has a lower glycemic index (20) than wheat gluten (64).

Beans, black turtle, mature seeds, cooked, boiled, without salt and Vital wheat gluten are the varieties used in this article.

Infographic

Black turtle bean vs Wheat gluten 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +96%
Contains more PotassiumPotassium +333%
Contains more CopperCopper +47.8%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +158.2%
Contains more IronIron +82.5%
Contains more ZincZinc +11.8%
Contains more PhosphorusPhosphorus +71.1%
Contains more SeleniumSelenium +3208.3%

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% 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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Wheat gluten DV% diff.
Protein 8.18g 75.16g 134%
Selenium 1.2µg 39.7µg 70%
Fiber 8.3g 0.6g 31%
Iron 2.85mg 5.2mg 29%
Folate 86µg 0µg 22%
Vitamin B1 0.225mg 0mg 19%
Phosphorus 152mg 260mg 15%
Manganese 0.327mg 14%
Calories 130kcal 370kcal 12%
Potassium 433mg 100mg 10%
Copper 0.269mg 0.182mg 10%
Calcium 55mg 142mg 9%
Magnesium 49mg 25mg 6%
Choline 32.6mg 6%
Vitamin E 0.87mg 0mg 6%
Vitamin B6 0.077mg 0mg 6%
Vitamin B5 0.26mg 0mg 5%
Polyunsaturated fat 0.149g 0.81g 4%
Vitamin B2 0.056mg 0mg 4%
Carbs 24.35g 13.79g 4%
Vitamin B3 0.527mg 0mg 3%
Vitamin K 3.3µg 0µg 3%
Fats 0.35g 1.85g 2%
Saturated fat 0.089g 0.272g 1%
Sodium 3mg 29mg 1%
Zinc 0.76mg 0.85mg 1%
Net carbs 16.05g 13.19g N/A
Sugar 0.32g 0g N/A
Monounsaturated fat 0.03g 0.156g 0%
Tryptophan 0.097mg 0%
Threonine 0.344mg 0%
Isoleucine 0.361mg 0%
Leucine 0.653mg 0%
Lysine 0.562mg 0%
Methionine 0.123mg 0%
Phenylalanine 0.442mg 0%
Valine 0.428mg 0%
Histidine 0.228mg 0%

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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more CarbsCarbs +76.6%
Contains more WaterWater +701.7%
Contains more OtherOther +38%
Contains more ProteinProtein +818.8%
Contains more FatsFats +428.6%

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -67.3%
Contains more Mono. FatMonounsaturated fat +420%
Contains more Poly. FatPolyunsaturated fat +443.6%

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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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.