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Bread vs Black turtle bean - In-Depth Nutrition Comparison

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Differences between Bread and Black turtle bean

  • Bread has more Selenium, and Vitamin B3, while Black turtle bean has more Folate, Copper, Iron, Fiber, Vitamin B1, Potassium, and Phosphorus.
  • Black turtle bean's daily need coverage for Folate is 90% higher.
  • Black turtle bean contains 67 times less Sodium than Bread. Bread contains 601mg of Sodium, while Black turtle bean contains 9mg.

The food types used in this comparison are Bread, wheat, toasted and Beans, black turtle, mature seeds, raw.

Infographic

Bread vs Black turtle bean 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
Bread
1
:
Contains more Iron +112.7%
Contains more Potassium +572.6%
Contains more Magnesium +171.2%
Contains more Copper +405.1%
Contains more Zinc +49.7%
Contains more Phosphorus +134%
Contains less Sodium -98.5%
Equal in Calcium - 160
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Contains more Iron +112.7%
Contains more Potassium +572.6%
Contains more Magnesium +171.2%
Contains more Copper +405.1%
Contains more Zinc +49.7%
Contains more Phosphorus +134%
Contains less Sodium -98.5%
Equal in Calcium - 160

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
Bread
5
:
Contains more Vitamin C +∞%
Contains more Vitamin E +14.3%
Contains more Vitamin B2 +97.9%
Contains more Vitamin B3 +219.7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +105%
Contains more Vitamin B5 +97.1%
Contains more Vitamin B6 +86.9%
Contains more Folate +416.3%
Equal in Vitamin K - 5.6
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
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%
Contains more Vitamin C +∞%
Contains more Vitamin E +14.3%
Contains more Vitamin B2 +97.9%
Contains more Vitamin B3 +219.7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +105%
Contains more Vitamin B5 +97.1%
Contains more Vitamin B6 +86.9%
Contains more Folate +416.3%
Equal in Vitamin K - 5.6

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
38
Bread
65
Black turtle bean
Mineral Summary Score
66
Bread
150
Black turtle bean

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
78%
Bread
128%
Black turtle bean
Carbohydrates
56%
Bread
63%
Black turtle bean
Fats
20%
Bread
4%
Black turtle bean

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.
Bread Black turtle bean
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread Black turtle bean
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 cheaper?
Bread
Bread is cheaper (difference - $1.3)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 4.3g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 592mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.757g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 40)
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.

All nutrients comparison - raw data values

Nutrient Bread Black turtle bean Opinion
Calories 313 339 Black turtle bean
Protein 12.96 21.25 Black turtle bean
Fats 4.27 0.9 Bread
Vitamin C 0.2 0 Bread
Carbs 55.77 63.25 Black turtle bean
Cholesterol 0 0
Vitamin D 0 0
Iron 4.09 8.7 Black turtle bean
Calcium 165 160 Bread
Potassium 223 1500 Black turtle bean
Magnesium 59 160 Black turtle bean
Sugar 6.42 2.12 Black turtle bean
Fiber 4.7 15.5 Black turtle bean
Copper 0.198 1 Black turtle bean
Zinc 1.47 2.2 Black turtle bean
Starch
Phosphorus 188 440 Black turtle bean
Sodium 601 9 Black turtle bean
Vitamin A 0 17 Black turtle bean
Vitamin E 0.24 0.21 Bread
Vitamin D 0 0
Vitamin B1 0.439 0.9 Black turtle bean
Vitamin B2 0.382 0.193 Bread
Vitamin B3 6.25 1.955 Bread
Vitamin B5 0.456 0.899 Black turtle bean
Vitamin B6 0.153 0.286 Black turtle bean
Vitamin B12 0 0
Vitamin K 5.7 5.6 Bread
Folate 86 444 Black turtle bean
Trans Fat 0 Bread
Saturated Fat 0.989 0.232 Black turtle bean
Monounsaturated Fat 1.019 0.078 Bread
Polyunsaturated fat 1.72 0.387 Bread
Tryptophan 0.092 0.252 Black turtle bean
Threonine 0.299 0.894 Black turtle bean
Isoleucine 0.258 0.938 Black turtle bean
Leucine 0.461 1.697 Black turtle bean
Lysine 0.215 1.459 Black turtle bean
Methionine 0.105 0.32 Black turtle bean
Phenylalanine 0.315 1.149 Black turtle bean
Valine 0.31 1.112 Black turtle bean
Histidine 0.15 0.592 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. 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/175186/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.