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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 richer in selenium, while black turtle bean is higher in folate, copper, vitamin B1, fiber, iron, potassium, magnesium, phosphorus, and vitamin B6.
  • Black turtle bean covers your daily need for folate, 111% more than wheat gluten.
  • Wheat gluten contains 12 times more selenium than black turtle bean. Wheat gluten contains 39.7µg of selenium, while black turtle bean contains 3.2µg.
  • Wheat gluten has a higher glycemic index (64) than black turtle bean (20).

Vital wheat gluten and Beans, black turtle, mature seeds, raw types were 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more SeleniumSelenium +1140.6%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +12.7%
Contains more PotassiumPotassium +1400%
Contains more IronIron +67.3%
Contains more CopperCopper +449.5%
Contains more ZincZinc +158.8%
Contains more PhosphorusPhosphorus +69.2%
Contains less SodiumSodium -69%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
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
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat gluten Black turtle bean DV% diff.
Folate 0µg 444µg 111%
Protein 75.16g 21.25g 108%
Copper 0.182mg 1mg 91%
Vitamin B1 0mg 0.9mg 75%
Selenium 39.7µg 3.2µg 66%
Fiber 0.6g 15.5g 60%
Iron 5.2mg 8.7mg 44%
Manganese 1mg 43%
Potassium 100mg 1500mg 41%
Magnesium 25mg 160mg 32%
Phosphorus 260mg 440mg 26%
Vitamin B6 0mg 0.286mg 22%
Vitamin B5 0mg 0.899mg 18%
Carbs 13.79g 63.25g 16%
Vitamin B2 0mg 0.193mg 15%
Zinc 0.85mg 2.2mg 12%
Vitamin B3 0mg 1.955mg 12%
Vitamin K 0µg 5.6µg 5%
Polyunsaturated fat 0.81g 0.387g 3%
Calories 370kcal 339kcal 2%
Calcium 142mg 160mg 2%
Vitamin E 0mg 0.21mg 1%
Sodium 29mg 9mg 1%
Fats 1.85g 0.9g 1%
Net carbs 13.19g 47.75g N/A
Sugar 0g 2.12g N/A
Saturated fat 0.272g 0.232g 0%
Monounsaturated fat 0.156g 0.078g 0%
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more ProteinProtein +253.7%
Contains more FatsFats +105.6%
Contains more CarbsCarbs +358.7%
Contains more WaterWater +34.1%
Contains more OtherOther +260%

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 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +109.3%
Contains less Sat. FatSaturated fat -14.7%

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/175186/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.