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  6. Wafer vs. Black turtle bean

Wafer vs. Black turtle bean — In-Depth Nutrition Comparison

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Summary of differences between wafer and black turtle bean

  • Wafer has less folate, copper, iron, vitamin B1, fiber, phosphorus, potassium, and magnesium than black turtle bean.
  • Black turtle bean covers your daily need for folate, 99% more than wafer.
  • Wafer has 64 times more sodium than black turtle bean. While wafer has 580mg of sodium, black turtle bean has only 9mg.
  • The glycemic index of wafer is higher.

These are the specific foods used in this comparison Cookies, chocolate wafers and Beans, black turtle, mature seeds, raw.

Infographic

Wafer 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.
Wafer
Wafer
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more SeleniumSelenium +78.1%
Contains more MagnesiumMagnesium +201.9%
Contains more CalciumCalcium +416.1%
Contains more PotassiumPotassium +614.3%
Contains more IronIron +117%
Contains more CopperCopper +116%
Contains more ZincZinc +101.8%
Contains more PhosphorusPhosphorus +233.3%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +43.7%

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.
Wafer
Wafer
6
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +242.9%
Contains more Vitamin B2Vitamin B2 +37.8%
Contains more Vitamin B3Vitamin B3 +46.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +343.3%
Contains more Vitamin B5Vitamin B5 +136%
Contains more Vitamin B6Vitamin B6 +460.8%
Contains more Vitamin KVitamin K +133.3%
Contains more FolateFolate +844.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wafer Black turtle bean DV% diff.
Folate 47µg 444µg 99%
Copper 0.463mg 1mg 60%
Iron 4.01mg 8.7mg 59%
Vitamin B1 0.203mg 0.9mg 58%
Fiber 3.4g 15.5g 48%
Phosphorus 132mg 440mg 44%
Potassium 210mg 1500mg 38%
Protein 6.6g 21.25g 29%
Magnesium 53mg 160mg 25%
Polyunsaturated fat 4.153g 0.387g 25%
Sodium 580mg 9mg 25%
Fats 14.2g 0.9g 20%
Vitamin B6 0.051mg 0.286mg 18%
Saturated fat 4.241g 0.232g 18%
Calcium 31mg 160mg 13%
Manganese 0.696mg 1mg 13%
Monounsaturated fat 4.865g 0.078g 12%
Vitamin B5 0.381mg 0.899mg 10%
Zinc 1.09mg 2.2mg 10%
Vitamin B2 0.266mg 0.193mg 6%
Vitamin B3 2.858mg 1.955mg 6%
Calories 433kcal 339kcal 5%
Selenium 5.7µg 3.2µg 5%
Vitamin B12 0.09µg 0µg 4%
Caffeine 10mg 0mg 3%
Vitamin K 2.4µg 5.6µg 3%
Choline 14.3mg 3%
Carbs 72.7g 63.25g 3%
Vitamin E 0.72mg 0.21mg 3%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 47.75g N/A
Sugar 37.43g 2.12g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.096mg 0.252mg 0%
Threonine 0.22mg 0.894mg 0%
Isoleucine 0.261mg 0.938mg 0%
Leucine 0.447mg 1.697mg 0%
Lysine 0.281mg 1.459mg 0%
Methionine 0.105mg 0.32mg 0%
Phenylalanine 0.308mg 1.149mg 0%
Valine 0.323mg 1.112mg 0%
Histidine 0.128mg 0.592mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
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 FatsFats +1477.8%
Contains more CarbsCarbs +14.9%
Contains more ProteinProtein +222%
Contains more WaterWater +144.4%
Contains more OtherOther +80%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
33% 11% 56%
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 +6137.2%
Contains more Poly. FatPolyunsaturated fat +973.1%
Contains less Sat. FatSaturated fat -94.5%

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.