Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wheat
  5. Compare
  6. Wheat vs. Black turtle bean

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

Compare

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 for 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.
  • The glycemic index of wheat is higher.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more MagnesiumMagnesium +193.9%
Contains more IronIron +23.5%
Contains more CopperCopper +105.6%
Contains more ZincZinc +447.4%
Contains more PhosphorusPhosphorus +234.2%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +821.1%
Contains more SeleniumSelenium +7350%
Contains more CalciumCalcium +61.8%
~equal in Potassium ~433mg

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.
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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin B1Vitamin B1 +86.2%
Contains more Vitamin B2Vitamin B2 +116.1%
Contains more Vitamin B3Vitamin B3 +1178.6%
Contains more Vitamin B5Vitamin B5 +259.6%
Contains more Vitamin B6Vitamin B6 +444.2%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Black turtle bean DV% diff.
Selenium 89.4µg 1.2µg 160%
Manganese 3.012mg 0.327mg 117%
Phosphorus 508mg 152mg 51%
Vitamin B3 6.738mg 0.527mg 39%
Fiber 8.3g 33%
Copper 0.553mg 0.269mg 32%
Zinc 4.16mg 0.76mg 31%
Vitamin B6 0.419mg 0.077mg 26%
Magnesium 144mg 49mg 23%
Vitamin B1 0.419mg 0.225mg 16%
Carbs 71.13g 24.35g 16%
Vitamin B5 0.935mg 0.26mg 14%
Protein 13.68g 8.18g 11%
Folate 43µg 86µg 11%
Calories 339kcal 130kcal 10%
Iron 3.52mg 2.85mg 8%
Vitamin E 0.87mg 6%
Choline 32.6mg 6%
Polyunsaturated fat 0.978g 0.149g 6%
Vitamin B2 0.121mg 0.056mg 5%
Fats 2.47g 0.35g 3%
Vitamin K 3.3µg 3%
Calcium 34mg 55mg 2%
Saturated fat 0.454g 0.089g 2%
Monounsaturated fat 0.344g 0.03g 1%
Net carbs 71.13g 16.05g N/A
Potassium 431mg 433mg 0%
Sugar 0.32g N/A
Sodium 2mg 3mg 0%
Tryptophan 0.176mg 0.097mg 0%
Threonine 0.366mg 0.344mg 0%
Isoleucine 0.533mg 0.361mg 0%
Leucine 0.934mg 0.653mg 0%
Lysine 0.303mg 0.562mg 0%
Methionine 0.221mg 0.123mg 0%
Phenylalanine 0.681mg 0.442mg 0%
Valine 0.594mg 0.428mg 0%
Histidine 0.322mg 0.228mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +67.2%
Contains more FatsFats +605.7%
Contains more CarbsCarbs +192.1%
Contains more OtherOther +29%
Contains more WaterWater +500.9%

Fat Type Comparison

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

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.