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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
34%
60%
Minerals Daily Need Coverage Score
168%
135%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 2.12g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 7mg)
Which food is cheaper?
Wheat is cheaper (difference - $1.2)
Which food is lower in Saturated fat?
Black turtle bean is lower in Saturated fat (difference - 0.222g)
Which food is lower in glycemic index?
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.