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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.

The food varieties used in the comparison are Wheat, durum and Beans, black turtle, mature seeds, raw.

Infographic

Wheat vs Black turtle bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
3
:
5
Black turtle bean
Black turtle bean
Contains more Zinc +89.1%
Contains more Phosphorus +15.5%
Contains less Sodium -77.8%
Contains more Iron +147.2%
Contains more Calcium +370.6%
Contains more Potassium +248%
Contains more Magnesium +11.1%
Contains more Copper +80.8%
Wheat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Black turtle bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Contains more Zinc +89.1%
Contains more Phosphorus +15.5%
Contains less Sodium -77.8%
Contains more Iron +147.2%
Contains more Calcium +370.6%
Contains more Potassium +248%
Contains more Magnesium +11.1%
Contains more Copper +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
3
:
6
Black turtle bean
Black turtle bean
Contains more Vitamin B3 +244.7%
Contains more Vitamin B6 +46.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +114.8%
Contains more Vitamin B2 +59.5%
Contains more Folate +932.6%
Equal in Vitamin B5 - 0.899
Wheat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Black turtle bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Contains more Vitamin B3 +244.7%
Contains more Vitamin B6 +46.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +114.8%
Contains more Vitamin B2 +59.5%
Contains more Folate +932.6%
Equal in Vitamin B5 - 0.899

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
37
Wheat
65
Black turtle bean
Mineral Summary Score
100
Wheat
150
Black turtle bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
82%
Wheat
128%
Black turtle bean
Carbohydrates
71%
Wheat
63%
Black turtle bean
Fats
11%
Wheat
4%
Black turtle bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wheat Black turtle bean
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wheat Black turtle bean
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Wheat
Wheat contains less Sugars (difference - 2.12g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 7mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.2)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.222g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Wheat Black turtle bean Opinion
Calories 339 339
Protein 13.68 21.25 Black turtle bean
Fats 2.47 0.9 Wheat
Vitamin C 0 0
Carbs 71.13 63.25 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 8.7 Black turtle bean
Calcium 34 160 Black turtle bean
Potassium 431 1500 Black turtle bean
Magnesium 144 160 Black turtle bean
Sugars 2.12 Wheat
Fiber 15.5 Black turtle bean
Copper 0.553 1 Black turtle bean
Zinc 4.16 2.2 Wheat
Starch
Phosphorus 508 440 Wheat
Sodium 2 9 Wheat
Vitamin A 0 17 Black turtle bean
Vitamin E 0.21 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.419 0.9 Black turtle bean
Vitamin B2 0.121 0.193 Black turtle bean
Vitamin B3 6.738 1.955 Wheat
Vitamin B5 0.935 0.899 Wheat
Vitamin B6 0.419 0.286 Wheat
Vitamin B12 0 0
Vitamin K 5.6 Black turtle bean
Folate 43 444 Black turtle bean
Trans Fat 0 Wheat
Saturated Fat 0.454 0.232 Black turtle bean
Monounsaturated Fat 0.344 0.078 Wheat
Polyunsaturated fat 0.978 0.387 Wheat
Tryptophan 0.176 0.252 Black turtle bean
Threonine 0.366 0.894 Black turtle bean
Isoleucine 0.533 0.938 Black turtle bean
Leucine 0.934 1.697 Black turtle bean
Lysine 0.303 1.459 Black turtle bean
Methionine 0.221 0.32 Black turtle bean
Phenylalanine 0.681 1.149 Black turtle bean
Valine 0.594 1.112 Black turtle bean
Histidine 0.322 0.592 Black turtle bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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/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.