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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
6
:
2
Black turtle bean
Black turtle bean
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 Calcium +61.8%
Equal in Potassium - 433
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
5
:
4
Black turtle bean
Black turtle bean
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%
Wheat
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%
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 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
Wheat
Wheat
4
:
1
Black turtle bean
Black turtle bean
Contains more Protein +67.2%
Contains more Fats +605.7%
Contains more Carbs +192.1%
Contains more Other +29%
Contains more Water +500.9%
Wheat
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
Black turtle bean
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
Wheat
Wheat
2
:
1
Black turtle bean
Black turtle bean
Contains more Monounsaturated Fat +1046.7%
Contains more Polyunsaturated fat +556.4%
Contains less Saturated Fat -80.4%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Black turtle bean
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wheat Black turtle bean
Lower in Sugar ok
Lower in Sodium ok
Lower in price 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 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
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
37%
Wheat
17%
Black turtle bean
Minerals Daily Need Coverage Score
100%
Wheat
47%
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 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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.