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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.
  • Wheat Bread has a higher glycemic index than black turtle bean.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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%
Contains more MagnesiumMagnesium +20.4%
Contains more CalciumCalcium +200%
Contains more IronIron +43.5%
Contains more ZincZinc +93.4%
Contains more PhosphorusPhosphorus +23.7%
Contains more ManganeseManganese +321.1%
Contains more SeleniumSelenium +2683.3%
Contains more PotassiumPotassium +94.2%
Contains more CopperCopper +35.9%
Contains less SodiumSodium -99.5%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +95.1%
Contains more Vitamin B2Vitamin B2 +582.1%
Contains more Vitamin B3Vitamin B3 +1086%
Contains more Vitamin B5Vitamin B5 +75.4%
Contains more Vitamin B6Vitamin B6 +98.7%
Contains more Vitamin KVitamin K +72.7%
Contains more Vitamin EVitamin E +262.5%
Contains more CholineCholine +47.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~86µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Black turtle bean DV% diff.
Selenium 33.4µg 1.2µg 59%
Manganese 1.377mg 0.327mg 46%
Vitamin B3 6.25mg 0.527mg 36%
Sodium 601mg 3mg 26%
Vitamin B2 0.382mg 0.056mg 25%
Vitamin B1 0.439mg 0.225mg 18%
Iron 4.09mg 2.85mg 16%
Fiber 4.7g 8.3g 14%
Calcium 165mg 55mg 11%
Polyunsaturated fat 1.72g 0.149g 10%
Protein 12.96g 8.18g 10%
Carbs 55.77g 24.35g 10%
Calories 313kcal 130kcal 9%
Copper 0.198mg 0.269mg 8%
Zinc 1.47mg 0.76mg 6%
Vitamin B6 0.153mg 0.077mg 6%
Fats 4.27g 0.35g 6%
Potassium 223mg 433mg 6%
Phosphorus 188mg 152mg 5%
Vitamin E 0.24mg 0.87mg 4%
Saturated fat 0.989g 0.089g 4%
Vitamin B5 0.456mg 0.26mg 4%
Monounsaturated fat 1.019g 0.03g 2%
Choline 22.1mg 32.6mg 2%
Vitamin K 5.7µg 3.3µg 2%
Magnesium 59mg 49mg 2%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 16.05g N/A
Sugar 6.42g 0.32g N/A
Folate 86µg 86µg 0%
Tryptophan 0.092mg 0.097mg 0%
Threonine 0.299mg 0.344mg 0%
Isoleucine 0.258mg 0.361mg 0%
Leucine 0.461mg 0.653mg 0%
Lysine 0.215mg 0.562mg 0%
Methionine 0.105mg 0.123mg 0%
Phenylalanine 0.315mg 0.442mg 0%
Valine 0.31mg 0.428mg 0%
Histidine 0.15mg 0.228mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +58.4%
Contains more FatsFats +1120%
Contains more CarbsCarbs +129%
Contains more OtherOther +100.7%
Contains more WaterWater +171.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated fat +3296.7%
Contains more Poly. FatPolyunsaturated fat +1054.4%
Contains less Sat. FatSaturated fat -91%

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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.