Black turtle bean vs. Flour — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.18 g
Fats:
0.35 g
Carbs:
24.35 g
Water:
65.74 g
Other:
1.38 g
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
Saturated fat:
Sat. Fat
0.089 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.149 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in price |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
46%
Minerals Daily Need Coverage Score
42%
59%
Comparison summary
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 1mg)
Which food is cheaper?
Flour is cheaper (difference - $0.6)
Which food is lower in Saturated fat?
Black turtle bean is lower in Saturated fat (difference - 0.066g)
Which food is lower in glycemic index?
Black turtle bean is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.