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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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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.

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

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
3
:
7
Black turtle bean
Black turtle bean
Contains more Manganese +37.7%
Contains more Selenium +943.8%
Contains more Iron +112.7%
Contains more Magnesium +171.2%
Contains more Phosphorus +134%
Contains more Potassium +572.6%
Contains less Sodium -98.5%
Contains more Zinc +49.7%
Contains more Copper +405.1%
Equal in Calcium - 160
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 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains more Manganese +37.7%
Contains more Selenium +943.8%
Contains more Iron +112.7%
Contains more Magnesium +171.2%
Contains more Phosphorus +134%
Contains more Potassium +572.6%
Contains less Sodium -98.5%
Contains more Zinc +49.7%
Contains more Copper +405.1%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat Bread
Wheat Bread
5
:
5
Black turtle bean
Black turtle bean
Contains more Vitamin E +14.3%
Contains more Vitamin C +∞%
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
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 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Contains more Vitamin E +14.3%
Contains more Vitamin C +∞%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
3
Black turtle bean
Black turtle bean
Contains more Fats +374.4%
Contains more Water +120.3%
Contains more Protein +64%
Contains more Carbs +13.4%
Contains more Other +30%
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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more Fats +374.4%
Contains more Water +120.3%
Contains more Protein +64%
Contains more Carbs +13.4%
Contains more Other +30%

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 +1206.4%
Contains more Polyunsaturated fat +344.4%
Contains less Saturated Fat -76.5%
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: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Contains more Monounsaturated Fat +1206.4%
Contains more Polyunsaturated fat +344.4%
Contains less Saturated 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.
Wheat 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
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Black turtle bean Opinion
Net carbs 51.07g 47.75g Wheat Bread
Protein 12.96g 21.25g Black turtle bean
Fats 4.27g 0.9g Wheat Bread
Carbs 55.77g 63.25g Black turtle bean
Calories 313kcal 339kcal Black turtle bean
Sugar 6.42g 2.12g Black turtle bean
Fiber 4.7g 15.5g Black turtle bean
Calcium 165mg 160mg Wheat Bread
Iron 4.09mg 8.7mg Black turtle bean
Magnesium 59mg 160mg Black turtle bean
Phosphorus 188mg 440mg Black turtle bean
Potassium 223mg 1500mg Black turtle bean
Sodium 601mg 9mg Black turtle bean
Zinc 1.47mg 2.2mg Black turtle bean
Copper 0.198mg 1mg Black turtle bean
Manganese 1.377mg 1mg Wheat Bread
Selenium 33.4µg 3.2µg Wheat Bread
Vitamin A 0IU 17IU Black turtle bean
Vitamin E 0.24mg 0.21mg Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.9mg Black turtle bean
Vitamin B2 0.382mg 0.193mg Wheat Bread
Vitamin B3 6.25mg 1.955mg Wheat Bread
Vitamin B5 0.456mg 0.899mg Black turtle bean
Vitamin B6 0.153mg 0.286mg Black turtle bean
Folate 86µg 444µg Black turtle bean
Vitamin K 5.7µg 5.6µg Wheat Bread
Tryptophan 0.092mg 0.252mg Black turtle bean
Threonine 0.299mg 0.894mg Black turtle bean
Isoleucine 0.258mg 0.938mg Black turtle bean
Leucine 0.461mg 1.697mg Black turtle bean
Lysine 0.215mg 1.459mg Black turtle bean
Methionine 0.105mg 0.32mg Black turtle bean
Phenylalanine 0.315mg 1.149mg Black turtle bean
Valine 0.31mg 1.112mg Black turtle bean
Histidine 0.15mg 0.592mg Black turtle bean
Saturated Fat 0.989g 0.232g Black turtle bean
Monounsaturated Fat 1.019g 0.078g Wheat Bread
Polyunsaturated fat 1.72g 0.387g 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

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
65%
Black turtle bean
Minerals Daily Need Coverage Score
89%
Wheat Bread
135%
Black turtle bean

Comparison summary

Which food is cheaper?
Wheat Bread
Wheat 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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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?
?
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.

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/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.