Wheat Bread vs. Black turtle bean — In-Depth Nutrition Comparison
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Differences between wheat Bread and black turtle bean
- Wheat 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 wheat Bread. Wheat Bread contains 601mg of sodium, while black turtle bean contains 9mg.
- Black turtle bean has a lower glycemic index. The glycemic index of black turtle bean is 20, while the glycemic index of wheat Bread is 60.
The food types used in this comparison are Bread, wheat, toasted and Beans, black turtle, mature seeds, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more ManganeseManganese | +37.7% |
| Contains more SeleniumSelenium | +943.8% |
| Contains more MagnesiumMagnesium | +171.2% |
| Contains more PotassiumPotassium | +572.6% |
| Contains more IronIron | +112.7% |
| Contains more CopperCopper | +405.1% |
| Contains more ZincZinc | +49.7% |
| Contains more PhosphorusPhosphorus | +134% |
| Contains less SodiumSodium | -98.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +14.3% |
| Contains more Vitamin B2Vitamin B2 | +97.9% |
| Contains more Vitamin B3Vitamin B3 | +219.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +105% |
| Contains more Vitamin B5Vitamin B5 | +97.1% |
| Contains more Vitamin B6Vitamin B6 | +86.9% |
| Contains more FolateFolate | +416.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
Protein:
21.25 g
Fats:
0.9 g
Carbs:
63.25 g
Water:
11 g
Other:
3.6 g
| Contains more FatsFats | +374.4% |
| Contains more WaterWater | +120.3% |
| Contains more ProteinProtein | +64% |
| Contains more CarbsCarbs | +13.4% |
| Contains more OtherOther | +30% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.989 g
Monounsaturated fat:
Mono. Fat
1.019 g
Polyunsaturated fat:
Poly. Fat
1.72 g
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.078 g
Polyunsaturated fat:
Poly. Fat
0.387 g
| Contains more Mono. FatMonounsaturated fat | +1206.4% |
| Contains more Poly. FatPolyunsaturated fat | +344.4% |
| Contains less Sat. FatSaturated fat | -76.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 86µg | 444µg | 90% |
| Copper | 0.198mg | 1mg | 89% |
| Iron | 4.09mg | 8.7mg | 58% |
| Selenium | 33.4µg | 3.2µg | 55% |
| Fiber | 4.7g | 15.5g | 43% |
| Vitamin B1 | 0.439mg | 0.9mg | 38% |
| Potassium | 223mg | 1500mg | 38% |
| Phosphorus | 188mg | 440mg | 36% |
| Vitamin B3 | 6.25mg | 1.955mg | 27% |
| Sodium | 601mg | 9mg | 26% |
| Magnesium | 59mg | 160mg | 24% |
| Protein | 12.96g | 21.25g | 17% |
| Manganese | 1.377mg | 1mg | 16% |
| Vitamin B2 | 0.382mg | 0.193mg | 15% |
| Vitamin B6 | 0.153mg | 0.286mg | 10% |
| Polyunsaturated fat | 1.72g | 0.387g | 9% |
| Vitamin B5 | 0.456mg | 0.899mg | 9% |
| Zinc | 1.47mg | 2.2mg | 7% |
| Fats | 4.27g | 0.9g | 5% |
| Choline | 22.1mg | 4% | |
| Saturated fat | 0.989g | 0.232g | 3% |
| Carbs | 55.77g | 63.25g | 2% |
| Monounsaturated fat | 1.019g | 0.078g | 2% |
| Calories | 313kcal | 339kcal | 1% |
| Calcium | 165mg | 160mg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 51.07g | 47.75g | N/A |
| Sugar | 6.42g | 2.12g | N/A |
| Vitamin E | 0.24mg | 0.21mg | 0% |
| Vitamin K | 5.7µg | 5.6µg | 0% |
| Tryptophan | 0.092mg | 0.252mg | 0% |
| Threonine | 0.299mg | 0.894mg | 0% |
| Isoleucine | 0.258mg | 0.938mg | 0% |
| Leucine | 0.461mg | 1.697mg | 0% |
| Lysine | 0.215mg | 1.459mg | 0% |
| Methionine | 0.105mg | 0.32mg | 0% |
| Phenylalanine | 0.315mg | 1.149mg | 0% |
| Valine | 0.31mg | 1.112mg | 0% |
| Histidine | 0.15mg | 0.592mg | 0% |
| Omega-3 - ALA | 0.161g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
36%
60%
Minerals Daily Need Coverage Score
89%
135%
Comparison summary
Which food is cheaper?
Wheat Bread is cheaper (difference - $1.3)
Which food is lower in Sugar?
Black turtle bean is lower in Sugar (difference - 4.3g)
Which food contains less Sodium?
Black turtle bean contains less Sodium (difference - 592mg)
Which food is lower in Saturated fat?
Black turtle bean is lower in Saturated fat (difference - 0.757g)
Which food is lower in glycemic index?
Black turtle bean is lower in glycemic index (difference - 40)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.