Wheat vs. Black turtle bean — In-Depth Nutrition Comparison
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Important differences between wheat and black turtle bean
- Wheat has more selenium, manganese, vitamin B3, and zinc; however, black turtle bean has more folate, iron, copper, vitamin B1, potassium, and calcium.
- Wheat 's daily need coverage for selenium is 157% more.
- Wheat has 3 times more vitamin B3 than black turtle bean. Wheat has 6.738mg of vitamin B3, while black turtle bean has 1.955mg.
- Wheat has a higher glycemic index than black turtle bean.
The food varieties used in the comparison are Wheat, durum and Beans, black turtle, mature seeds, raw.
Infographic
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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 ZincZinc | +89.1% |
| Contains more PhosphorusPhosphorus | +15.5% |
| Contains less SodiumSodium | -77.8% |
| Contains more ManganeseManganese | +201.2% |
| Contains more SeleniumSelenium | +2693.8% |
| Contains more MagnesiumMagnesium | +11.1% |
| Contains more CalciumCalcium | +370.6% |
| Contains more PotassiumPotassium | +248% |
| Contains more IronIron | +147.2% |
| Contains more CopperCopper | +80.8% |
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 B3Vitamin B3 | +244.7% |
| Contains more Vitamin B6Vitamin B6 | +46.5% |
| Contains more Vitamin B1Vitamin B1 | +114.8% |
| Contains more Vitamin B2Vitamin B2 | +59.5% |
| Contains more FolateFolate | +932.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 89.4µg | 3.2µg | 157% |
| Folate | 43µg | 444µg | 100% |
| Manganese | 3.012mg | 1mg | 87% |
| Iron | 3.52mg | 8.7mg | 65% |
| Fiber | 15.5g | 62% | |
| Copper | 0.553mg | 1mg | 50% |
| Vitamin B1 | 0.419mg | 0.9mg | 40% |
| Potassium | 431mg | 1500mg | 31% |
| Vitamin B3 | 6.738mg | 1.955mg | 30% |
| Zinc | 4.16mg | 2.2mg | 18% |
| Protein | 13.68g | 21.25g | 15% |
| Calcium | 34mg | 160mg | 13% |
| Phosphorus | 508mg | 440mg | 10% |
| Vitamin B6 | 0.419mg | 0.286mg | 10% |
| Vitamin B2 | 0.121mg | 0.193mg | 6% |
| Vitamin K | 5.6µg | 5% | |
| Magnesium | 144mg | 160mg | 4% |
| Polyunsaturated fat | 0.978g | 0.387g | 4% |
| Carbs | 71.13g | 63.25g | 3% |
| Fats | 2.47g | 0.9g | 2% |
| Monounsaturated fat | 0.344g | 0.078g | 1% |
| Saturated fat | 0.454g | 0.232g | 1% |
| Vitamin E | 0.21mg | 1% | |
| Vitamin B5 | 0.935mg | 0.899mg | 1% |
| Calories | 339kcal | 339kcal | 0% |
| Net carbs | 71.13g | 47.75g | N/A |
| Sugar | 2.12g | N/A | |
| Sodium | 2mg | 9mg | 0% |
| Tryptophan | 0.176mg | 0.252mg | 0% |
| Threonine | 0.366mg | 0.894mg | 0% |
| Isoleucine | 0.533mg | 0.938mg | 0% |
| Leucine | 0.934mg | 1.697mg | 0% |
| Lysine | 0.303mg | 1.459mg | 0% |
| Methionine | 0.221mg | 0.32mg | 0% |
| Phenylalanine | 0.681mg | 1.149mg | 0% |
| Valine | 0.594mg | 1.112mg | 0% |
| Histidine | 0.322mg | 0.592mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
Protein:
21.25 g
Fats:
0.9 g
Carbs:
63.25 g
Water:
11 g
Other:
3.6 g
| Contains more FatsFats | +174.4% |
| Contains more CarbsCarbs | +12.5% |
| Contains more ProteinProtein | +55.3% |
| Contains more OtherOther | +102.2% |
~equal in
Water
~11g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
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 | +341% |
| Contains more Poly. FatPolyunsaturated fat | +152.7% |
| Contains less Sat. FatSaturated fat | -48.9% |