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  6. Wheat gluten vs. Black turtle bean

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

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How are wheat gluten and black turtle bean different?

  • Wheat gluten is higher in selenium, iron, phosphorus, and calcium; however, black turtle bean is richer in fiber, folate, vitamin B1, potassium, copper, and vitamin B6.
  • Daily need coverage for selenium for wheat gluten is 70% higher.
  • Wheat gluten contains 3 times more calcium than black turtle bean. While wheat gluten contains 142mg of calcium, black turtle bean contains only 55mg.
  • Black turtle bean has a lower glycemic index (20) than wheat gluten (64).

Vital wheat gluten and Beans, black turtle, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Wheat gluten 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
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 CalciumCalcium +158.2%
Contains more IronIron +82.5%
Contains more ZincZinc +11.8%
Contains more PhosphorusPhosphorus +71.1%
Contains more SeleniumSelenium +3208.3%
Contains more MagnesiumMagnesium +96%
Contains more PotassiumPotassium +333%
Contains more CopperCopper +47.8%
Contains less SodiumSodium -89.7%

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% 0% 0% 0% 0% 0% 0% 0% 0% 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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~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 gluten Black turtle bean DV% diff.
Protein 75.16g 8.18g 134%
Selenium 39.7µg 1.2µg 70%
Fiber 0.6g 8.3g 31%
Iron 5.2mg 2.85mg 29%
Folate 0µg 86µg 22%
Vitamin B1 0mg 0.225mg 19%
Phosphorus 260mg 152mg 15%
Manganese 0.327mg 14%
Calories 370kcal 130kcal 12%
Potassium 100mg 433mg 10%
Copper 0.182mg 0.269mg 10%
Calcium 142mg 55mg 9%
Magnesium 25mg 49mg 6%
Choline 32.6mg 6%
Vitamin E 0mg 0.87mg 6%
Vitamin B6 0mg 0.077mg 6%
Vitamin B5 0mg 0.26mg 5%
Polyunsaturated fat 0.81g 0.149g 4%
Vitamin B2 0mg 0.056mg 4%
Carbs 13.79g 24.35g 4%
Vitamin B3 0mg 0.527mg 3%
Vitamin K 0µg 3.3µg 3%
Fats 1.85g 0.35g 2%
Saturated fat 0.272g 0.089g 1%
Sodium 29mg 3mg 1%
Zinc 0.85mg 0.76mg 1%
Net carbs 13.19g 16.05g N/A
Sugar 0g 0.32g N/A
Monounsaturated fat 0.156g 0.03g 0%
Tryptophan 0.097mg 0%
Threonine 0.344mg 0%
Isoleucine 0.361mg 0%
Leucine 0.653mg 0%
Lysine 0.562mg 0%
Methionine 0.123mg 0%
Phenylalanine 0.442mg 0%
Valine 0.428mg 0%
Histidine 0.228mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 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 +818.8%
Contains more FatsFats +428.6%
Contains more CarbsCarbs +76.6%
Contains more WaterWater +701.7%
Contains more OtherOther +38%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 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 +420%
Contains more Poly. FatPolyunsaturated fat +443.6%
Contains less Sat. FatSaturated fat -67.3%

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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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.