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

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Summary of differences between Wheat and Black turtle bean

  • Black turtle bean has less Selenium, Manganese, Phosphorus, Vitamin B3, Copper, Zinc, Vitamin B6, Magnesium, Vitamin B1, and Vitamin B5 than Wheat .
  • Wheat covers your daily need of Selenium 160% more than Black turtle bean.
  • Wheat has 13 times more Vitamin B3 than Black turtle bean. While Wheat has 6.738mg of Vitamin B3, Black turtle bean has only 0.527mg.

These are the specific foods used in this comparison Wheat, durum and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Wheat  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.
Contains more Iron +23.5%
Contains more Magnesium +193.9%
Contains more Phosphorus +234.2%
Contains less Sodium -33.3%
Contains more Zinc +447.4%
Contains more Copper +105.6%
Contains more Manganese +821.1%
Contains more Selenium +7350%
Contains more Calcium +61.8%
Equal in Potassium - 433
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Iron +23.5%
Contains more Magnesium +193.9%
Contains more Phosphorus +234.2%
Contains less Sodium -33.3%
Contains more Zinc +447.4%
Contains more Copper +105.6%
Contains more Manganese +821.1%
Contains more Selenium +7350%
Contains more Calcium +61.8%
Equal in Potassium - 433

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 B1 +86.2%
Contains more Vitamin B2 +116.1%
Contains more Vitamin B3 +1178.6%
Contains more Vitamin B5 +259.6%
Contains more Vitamin B6 +444.2%
Contains more Vitamin A +∞%
Contains more Folate +100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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 B1 +86.2%
Contains more Vitamin B2 +116.1%
Contains more Vitamin B3 +1178.6%
Contains more Vitamin B5 +259.6%
Contains more Vitamin B6 +444.2%
Contains more Vitamin A +∞%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +67.2%
Contains more Fats +605.7%
Contains more Carbs +192.1%
Contains more Other +29%
Contains more Water +500.9%
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 Protein +67.2%
Contains more Fats +605.7%
Contains more Carbs +192.1%
Contains more Other +29%
Contains more Water +500.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1046.7%
Contains more Polyunsaturated fat +556.4%
Contains less Saturated Fat -80.4%
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +1046.7%
Contains more Polyunsaturated fat +556.4%
Contains less Saturated Fat -80.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Black turtle bean
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Black turtle bean Opinion
Net carbs 71.13g 16.05g Wheat
Protein 13.68g 8.18g Wheat
Fats 2.47g 0.35g Wheat
Carbs 71.13g 24.35g Wheat
Calories 339kcal 130kcal Wheat
Sugar 0.32g Wheat
Fiber 8.3g Black turtle bean
Calcium 34mg 55mg Black turtle bean
Iron 3.52mg 2.85mg Wheat
Magnesium 144mg 49mg Wheat
Phosphorus 508mg 152mg Wheat
Potassium 431mg 433mg Black turtle bean
Sodium 2mg 3mg Wheat
Zinc 4.16mg 0.76mg Wheat
Copper 0.553mg 0.269mg Wheat
Manganese 3.012mg 0.327mg Wheat
Selenium 89.4µg 1.2µg Wheat
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 0.87mg Black turtle bean
Vitamin B1 0.419mg 0.225mg Wheat
Vitamin B2 0.121mg 0.056mg Wheat
Vitamin B3 6.738mg 0.527mg Wheat
Vitamin B5 0.935mg 0.26mg Wheat
Vitamin B6 0.419mg 0.077mg Wheat
Folate 43µg 86µg Black turtle bean
Vitamin K 3.3µg Black turtle bean
Tryptophan 0.176mg 0.097mg Wheat
Threonine 0.366mg 0.344mg Wheat
Isoleucine 0.533mg 0.361mg Wheat
Leucine 0.934mg 0.653mg Wheat
Lysine 0.303mg 0.562mg Black turtle bean
Methionine 0.221mg 0.123mg Wheat
Phenylalanine 0.681mg 0.442mg Wheat
Valine 0.594mg 0.428mg Wheat
Histidine 0.322mg 0.228mg Wheat
Saturated Fat 0.454g 0.089g Black turtle bean
Monounsaturated Fat 0.344g 0.03g Wheat
Polyunsaturated fat 0.978g 0.149g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
37%
Wheat
17%
Black turtle bean
Minerals Daily Need Coverage Score
168%
Wheat
42%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 1mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.2)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.365g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 30)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.