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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 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
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% 0.36% 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 AVitamin A +∞%
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 D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 130kcal 364kcal Flour
Protein 8.18g 10.33g Flour
Fats 0.35g 0.98g Flour
Net carbs 16.05g 73.61g Flour
Carbs 24.35g 76.31g Flour
Magnesium 49mg 22mg Black turtle bean
Calcium 55mg 15mg Black turtle bean
Potassium 433mg 107mg Black turtle bean
Iron 2.85mg 4.64mg Flour
Sugar 0.32g 0.27g Flour
Fiber 8.3g 2.7g Black turtle bean
Copper 0.269mg 0.144mg Black turtle bean
Zinc 0.76mg 0.7mg Black turtle bean
Phosphorus 152mg 108mg Black turtle bean
Sodium 3mg 2mg Flour
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg 0.06mg Black turtle bean
Manganese 0.327mg 0.682mg Flour
Selenium 1.2µg 33.9µg Flour
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
Vitamin K 3.3µg 0.3µg Black turtle bean
Folate 86µg 183µg Flour
Choline 32.6mg 10.4mg Black turtle bean
Saturated Fat 0.089g 0.155g Black turtle bean
Monounsaturated Fat 0.03g 0.087g Flour
Polyunsaturated fat 0.149g 0.413g Flour
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

Which food is preferable for your diet?

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

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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%
Black turtle bean
46%
Flour
Minerals Daily Need Coverage Score
42%
Black turtle bean
59%
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

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.