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Bread vs Black turtle bean - In-Depth Nutrition Comparison

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Important differences between Bread and Black turtle bean

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 Potassium +94.2%
Contains less Sodium -99.5%
Contains more Copper +35.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
7
:
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
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%
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

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
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 Bread Black turtle bean Opinion
Net carbs 51.07g 16.05g Bread
Protein 12.96g 8.18g Bread
Fats 4.27g 0.35g Bread
Carbs 55.77g 24.35g Bread
Calories 313kcal 130kcal Bread
Starch g g
Fructose g g
Sugar 6.42g 0.32g Black turtle bean
Fiber 4.7g 8.3g Black turtle bean
Calcium 165mg 55mg Bread
Iron 4.09mg 2.85mg Bread
Magnesium 59mg 49mg Bread
Phosphorus 188mg 152mg Bread
Potassium 223mg 433mg Black turtle bean
Sodium 601mg 3mg Black turtle bean
Zinc 1.47mg 0.76mg Bread
Copper 0.198mg 0.269mg Black turtle bean
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 0.24mg 0.87mg Black turtle bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Bread
Vitamin B1 0.439mg 0.225mg Bread
Vitamin B2 0.382mg 0.056mg Bread
Vitamin B3 6.25mg 0.527mg Bread
Vitamin B5 0.456mg 0.26mg Bread
Vitamin B6 0.153mg 0.077mg Bread
Folate 86µg 86µg
Vitamin B12 0µg 0µg
Vitamin K 5.7µg 3.3µg 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
Cholesterol 0mg 0mg
Trans Fat g 0g Bread
Saturated Fat 0.989g 0.089g Black turtle bean
Monounsaturated Fat 1.019g 0.03g Bread
Polyunsaturated fat 1.72g 0.149g Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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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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
17
Black turtle bean
Mineral Summary Score
66
Bread
47
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
49%
Black turtle bean
Carbohydrates
56%
Bread
24%
Black turtle bean
Fats
20%
Bread
2%
Black turtle bean

Comparison summary

Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
Which food is cheaper?
Bread
Bread is cheaper (difference - $1.3)
Which food is richer in vitamins?
Bread
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

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/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.