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  6. Wheat Bread vs. Black turtle bean

Wheat Bread vs. Black turtle bean — In-Depth Nutrition Comparison

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Important differences between Wheat Bread and Black turtle bean

  • Wheat Bread has more Selenium, Manganese, Vitamin B3, Vitamin B2, Vitamin B1, Iron, and Calcium, however, Black turtle bean has more Fiber, and Copper.
  • Wheat Bread's daily need coverage for Selenium is 59% more.
  • Wheat Bread has 200 times more Sodium than Black turtle bean. Wheat Bread has 601mg of Sodium, while Black turtle bean has 3mg.

The food varieties used in the comparison are Bread, wheat, toasted and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Wheat Bread vs Black turtle bean 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.
Wheat Bread
Wheat Bread
7
:
3
Black turtle bean
Black turtle bean
Contains more Calcium +200%
Contains more Iron +43.5%
Contains more Magnesium +20.4%
Contains more Phosphorus +23.7%
Contains more Zinc +93.4%
Contains more Manganese +321.1%
Contains more Selenium +2683.3%
Contains more Potassium +94.2%
Contains less Sodium -99.5%
Contains more Copper +35.9%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Calcium +200%
Contains more Iron +43.5%
Contains more Magnesium +20.4%
Contains more Phosphorus +23.7%
Contains more Zinc +93.4%
Contains more Manganese +321.1%
Contains more Selenium +2683.3%
Contains more Potassium +94.2%
Contains less Sodium -99.5%
Contains more Copper +35.9%

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.
Wheat Bread
Wheat Bread
7
:
2
Black turtle bean
Black turtle bean
Contains more Vitamin C +∞%
Contains more Vitamin B1 +95.1%
Contains more Vitamin B2 +582.1%
Contains more Vitamin B3 +1086%
Contains more Vitamin B5 +75.4%
Contains more Vitamin B6 +98.7%
Contains more Vitamin K +72.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +262.5%
Equal in Folate - 86
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Black turtle bean
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +95.1%
Contains more Vitamin B2 +582.1%
Contains more Vitamin B3 +1086%
Contains more Vitamin B5 +75.4%
Contains more Vitamin B6 +98.7%
Contains more Vitamin K +72.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +262.5%
Equal in Folate - 86

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Black turtle bean
Black turtle bean
Contains more Protein +58.4%
Contains more Fats +1120%
Contains more Carbs +129%
Contains more Other +100.7%
Contains more Water +171.3%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Black turtle bean
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more Protein +58.4%
Contains more Fats +1120%
Contains more Carbs +129%
Contains more Other +100.7%
Contains more Water +171.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Black turtle bean
Black turtle bean
Contains more Monounsaturated Fat +3296.7%
Contains more Polyunsaturated fat +1054.4%
Contains less Saturated Fat -91%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +3296.7%
Contains more Polyunsaturated fat +1054.4%
Contains less Saturated Fat -91%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Black turtle bean
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Black turtle bean Opinion
Net carbs 51.07g 16.05g Wheat Bread
Protein 12.96g 8.18g Wheat Bread
Fats 4.27g 0.35g Wheat Bread
Carbs 55.77g 24.35g Wheat Bread
Calories 313kcal 130kcal Wheat Bread
Sugar 6.42g 0.32g Black turtle bean
Fiber 4.7g 8.3g Black turtle bean
Calcium 165mg 55mg Wheat Bread
Iron 4.09mg 2.85mg Wheat Bread
Magnesium 59mg 49mg Wheat Bread
Phosphorus 188mg 152mg Wheat Bread
Potassium 223mg 433mg Black turtle bean
Sodium 601mg 3mg Black turtle bean
Zinc 1.47mg 0.76mg Wheat Bread
Copper 0.198mg 0.269mg Black turtle bean
Manganese 1.377mg 0.327mg Wheat Bread
Selenium 33.4µg 1.2µg Wheat Bread
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 0.24mg 0.87mg Black turtle bean
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.225mg Wheat Bread
Vitamin B2 0.382mg 0.056mg Wheat Bread
Vitamin B3 6.25mg 0.527mg Wheat Bread
Vitamin B5 0.456mg 0.26mg Wheat Bread
Vitamin B6 0.153mg 0.077mg Wheat Bread
Folate 86µg 86µg
Vitamin K 5.7µg 3.3µg Wheat Bread
Tryptophan 0.092mg 0.097mg Black turtle bean
Threonine 0.299mg 0.344mg Black turtle bean
Isoleucine 0.258mg 0.361mg Black turtle bean
Leucine 0.461mg 0.653mg Black turtle bean
Lysine 0.215mg 0.562mg Black turtle bean
Methionine 0.105mg 0.123mg Black turtle bean
Phenylalanine 0.315mg 0.442mg Black turtle bean
Valine 0.31mg 0.428mg Black turtle bean
Histidine 0.15mg 0.228mg Black turtle bean
Saturated Fat 0.989g 0.089g Black turtle bean
Monounsaturated Fat 1.019g 0.03g Wheat Bread
Polyunsaturated fat 1.72g 0.149g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Wheat Bread
17%
Black turtle bean
Minerals Daily Need Coverage Score
89%
Wheat Bread
42%
Black turtle bean

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.3)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 6.1g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 598mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.9g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 40)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.