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  6. Black turtle bean vs. Flour

Black turtle bean vs. Flour — In-Depth Nutrition Comparison

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How are black turtle bean and flour different?

  • Black turtle bean is richer in fiber, copper, and potassium, while flour is higher in selenium, vitamin B1, vitamin B2, vitamin B3, folate, iron, and manganese.
  • Flour covers your daily need for selenium, 59% more than black turtle bean.
  • Black turtle bean contains 4 times more potassium than flour. Black turtle bean contains 433mg of potassium, while flour contains 107mg.
  • Flour has a higher glycemic index (72) than black turtle bean (20).

Beans, black turtle, mature seeds, cooked, boiled, without salt and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.

Infographic

Black turtle bean vs Flour 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%
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +122.7%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +304.7%
Contains more CopperCopper +86.8%
Contains more PhosphorusPhosphorus +40.7%
Contains more IronIron +62.8%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +108.6%
Contains more SeleniumSelenium +2725%
~equal in Zinc ~0.7mg

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%
Flour
Flour
5
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin EVitamin E +1350%
Contains more Vitamin B6Vitamin B6 +75%
Contains more Vitamin KVitamin K +1000%
Contains more CholineCholine +213.5%
Contains more Vitamin B1Vitamin B1 +248.9%
Contains more Vitamin B2Vitamin B2 +782.1%
Contains more Vitamin B3Vitamin B3 +1020.3%
Contains more Vitamin B5Vitamin B5 +68.5%
Contains more FolateFolate +112.8%
~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 Flour DV% diff.
Selenium 1.2µg 33.9µg 59%
Vitamin B1 0.225mg 0.785mg 47%
Vitamin B2 0.056mg 0.494mg 34%
Vitamin B3 0.527mg 5.904mg 34%
Folate 86µg 183µg 24%
Fiber 8.3g 2.7g 22%
Iron 2.85mg 4.64mg 22%
Carbs 24.35g 76.31g 17%
Manganese 0.327mg 0.682mg 15%
Copper 0.269mg 0.144mg 14%
Calories 130kcal 364kcal 12%
Potassium 433mg 107mg 10%
Phosphorus 152mg 108mg 6%
Magnesium 49mg 22mg 6%
Vitamin E 0.87mg 0.06mg 5%
Choline 32.6mg 10.4mg 4%
Calcium 55mg 15mg 4%
Protein 8.18g 10.33g 4%
Vitamin B5 0.26mg 0.438mg 4%
Vitamin B6 0.077mg 0.044mg 3%
Vitamin K 3.3µg 0.3µg 3%
Polyunsaturated fat 0.149g 0.413g 2%
Fats 0.35g 0.98g 1%
Zinc 0.76mg 0.7mg 1%
Net carbs 16.05g 73.61g N/A
Sugar 0.32g 0.27g N/A
Sodium 3mg 2mg 0%
Saturated fat 0.089g 0.155g 0%
Monounsaturated fat 0.03g 0.087g 0%
Tryptophan 0.097mg 0.127mg 0%
Threonine 0.344mg 0.281mg 0%
Isoleucine 0.361mg 0.357mg 0%
Leucine 0.653mg 0.71mg 0%
Lysine 0.562mg 0.228mg 0%
Methionine 0.123mg 0.183mg 0%
Phenylalanine 0.442mg 0.52mg 0%
Valine 0.428mg 0.415mg 0%
Histidine 0.228mg 0.23mg 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
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +451.5%
Contains more OtherOther +200%
Contains more ProteinProtein +26.3%
Contains more FatsFats +180%
Contains more CarbsCarbs +213.4%

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
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -42.6%
Contains more Mono. FatMonounsaturated fat +190%
Contains more Poly. FatPolyunsaturated fat +177.2%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.