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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 of 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.

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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +266.7%
Contains more Magnesium +122.7%
Contains more Phosphorus +40.7%
Contains more Potassium +304.7%
Contains more Copper +86.8%
Contains more Iron +62.8%
Contains less Sodium -33.3%
Equal in Zinc - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Contains more Calcium +266.7%
Contains more Magnesium +122.7%
Contains more Phosphorus +40.7%
Contains more Potassium +304.7%
Contains more Copper +86.8%
Contains more Iron +62.8%
Contains less Sodium -33.3%
Equal in Zinc - 0.7

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +1350%
Contains more Vitamin B6 +75%
Contains more Vitamin K +1000%
Contains more Vitamin B1 +248.9%
Contains more Vitamin B2 +782.1%
Contains more Vitamin B3 +1020.3%
Contains more Vitamin B5 +68.5%
Contains more Folate +112.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1350%
Contains more Vitamin B6 +75%
Contains more Vitamin K +1000%
Contains more Vitamin B1 +248.9%
Contains more Vitamin B2 +782.1%
Contains more Vitamin B3 +1020.3%
Contains more Vitamin B5 +68.5%
Contains more Folate +112.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black turtle bean Flour
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Flour Opinion
Net carbs 16.05g 73.61g Flour
Protein 8.18g 10.33g Flour
Fats 0.35g 0.98g Flour
Carbs 24.35g 76.31g Flour
Calories 130kcal 364kcal Flour
Starch g g
Fructose g g
Sugar 0.32g 0.27g Flour
Fiber 8.3g 2.7g Black turtle bean
Calcium 55mg 15mg Black turtle bean
Iron 2.85mg 4.64mg Flour
Magnesium 49mg 22mg Black turtle bean
Phosphorus 152mg 108mg Black turtle bean
Potassium 433mg 107mg Black turtle bean
Sodium 3mg 2mg Flour
Zinc 0.76mg 0.7mg Black turtle bean
Copper 0.269mg 0.144mg Black turtle bean
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg 0.06mg Black turtle bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.225mg 0.785mg Flour
Vitamin B2 0.056mg 0.494mg Flour
Vitamin B3 0.527mg 5.904mg Flour
Vitamin B5 0.26mg 0.438mg Flour
Vitamin B6 0.077mg 0.044mg Black turtle bean
Folate 86µg 183µg Flour
Vitamin B12 0µg 0µg
Vitamin K 3.3µg 0.3µg Black turtle bean
Tryptophan 0.097mg 0.127mg Flour
Threonine 0.344mg 0.281mg Black turtle bean
Isoleucine 0.361mg 0.357mg Black turtle bean
Leucine 0.653mg 0.71mg Flour
Lysine 0.562mg 0.228mg Black turtle bean
Methionine 0.123mg 0.183mg Flour
Phenylalanine 0.442mg 0.52mg Flour
Valine 0.428mg 0.415mg Black turtle bean
Histidine 0.228mg 0.23mg Flour
Cholesterol 0mg 0mg
Trans Fat 0g g Flour
Saturated Fat 0.089g 0.155g Black turtle bean
Monounsaturated Fat 0.03g 0.087g Flour
Polyunsaturated fat 0.149g 0.413g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Black turtle bean
50
Flour
Mineral Summary Score
47
Black turtle bean
40
Flour

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
49%
Black turtle bean
62%
Flour
Carbohydrates
24%
Black turtle bean
76%
Flour
Fats
2%
Black turtle bean
5%
Flour

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 1mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.066g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Black turtle bean
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.