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Black turtle bean vs Flour - In-Depth Nutrition Comparison

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What are the differences between Black turtle bean and Flour?

  • Black turtle bean is higher in Copper, Folate, Fiber, Iron, Phosphorus, Potassium, and Magnesium, yet Flour is higher in Selenium, Vitamin B3, and Vitamin B2.
  • Black turtle bean's daily need coverage for Copper is 95% more.
  • Black turtle bean has 14 times more Potassium than Flour. While Black turtle bean has 1500mg of Potassium, Flour has only 107mg.

We used Beans, black turtle, mature seeds, raw and Wheat flour, white, all-purpose, enriched, bleached types 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
:
1
Flour
Contains more Iron +87.5%
Contains more Calcium +966.7%
Contains more Potassium +1301.9%
Contains more Magnesium +627.3%
Contains more Copper +594.4%
Contains more Zinc +214.3%
Contains more Phosphorus +307.4%
Contains less Sodium -77.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Contains more Iron +87.5%
Contains more Calcium +966.7%
Contains more Potassium +1301.9%
Contains more Magnesium +627.3%
Contains more Copper +594.4%
Contains more Zinc +214.3%
Contains more Phosphorus +307.4%
Contains less Sodium -77.8%

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
:
2
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +250%
Contains more Vitamin B1 +14.6%
Contains more Vitamin B5 +105.3%
Contains more Vitamin B6 +550%
Contains more Vitamin K +1766.7%
Contains more Folate +142.6%
Contains more Vitamin B2 +156%
Contains more Vitamin B3 +202%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Contains more Vitamin A +∞%
Contains more Vitamin E +250%
Contains more Vitamin B1 +14.6%
Contains more Vitamin B5 +105.3%
Contains more Vitamin B6 +550%
Contains more Vitamin K +1766.7%
Contains more Folate +142.6%
Contains more Vitamin B2 +156%
Contains more Vitamin B3 +202%

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
65
Black turtle bean
50
Flour
Mineral Summary Score
150
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
128%
Black turtle bean
62%
Flour
Carbohydrates
63%
Black turtle bean
76%
Flour
Fats
4%
Black turtle bean
5%
Flour

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 Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

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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Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.85g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.077g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.6)
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 is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Black turtle bean Flour Opinion
Calories 339 364 Flour
Protein 21.25 10.33 Black turtle bean
Fats 0.9 0.98 Flour
Vitamin C 0 0
Carbs 63.25 76.31 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 8.7 4.64 Black turtle bean
Calcium 160 15 Black turtle bean
Potassium 1500 107 Black turtle bean
Magnesium 160 22 Black turtle bean
Sugar 2.12 0.27 Flour
Fiber 15.5 2.7 Black turtle bean
Copper 1 0.144 Black turtle bean
Zinc 2.2 0.7 Black turtle bean
Starch
Phosphorus 440 108 Black turtle bean
Sodium 9 2 Flour
Vitamin A 17 0 Black turtle bean
Vitamin E 0.21 0.06 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.9 0.785 Black turtle bean
Vitamin B2 0.193 0.494 Flour
Vitamin B3 1.955 5.904 Flour
Vitamin B5 0.899 0.438 Black turtle bean
Vitamin B6 0.286 0.044 Black turtle bean
Vitamin B12 0 0
Vitamin K 5.6 0.3 Black turtle bean
Folate 444 183 Black turtle bean
Trans Fat 0 Flour
Saturated Fat 0.232 0.155 Flour
Monounsaturated Fat 0.078 0.087 Flour
Polyunsaturated fat 0.387 0.413 Flour
Tryptophan 0.252 0.127 Black turtle bean
Threonine 0.894 0.281 Black turtle bean
Isoleucine 0.938 0.357 Black turtle bean
Leucine 1.697 0.71 Black turtle bean
Lysine 1.459 0.228 Black turtle bean
Methionine 0.32 0.183 Black turtle bean
Phenylalanine 1.149 0.52 Black turtle bean
Valine 1.112 0.415 Black turtle bean
Histidine 0.592 0.23 Black turtle bean
Fructose

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/175186/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.