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Wheat vs Black turtle bean - In-Depth Nutrition Comparison

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Summary of differences between Wheat and Black turtle bean

  • Black turtle bean has less Selenium, Manganese, Phosphorus, Vitamin B3, Copper, Zinc, Vitamin B6, Magnesium, Vitamin B1, and Vitamin B5 than Wheat.
  • Wheat covers your daily need of Selenium 160% more than Black turtle bean.
  • Wheat has 13 times more Vitamin B3 than Black turtle bean. While Wheat has 6.738mg of Vitamin B3, Black turtle bean has only 0.527mg.

These are the specific foods used in this comparison Wheat, durum and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Wheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
6
:
2
Black turtle bean
Black turtle bean
Contains more Iron +23.5%
Contains more Magnesium +193.9%
Contains more Copper +105.6%
Contains more Zinc +447.4%
Contains more Phosphorus +234.2%
Contains less Sodium -33.3%
Contains more Calcium +61.8%
Equal in Potassium - 433
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 107% 17% 39% 35% 90% 21% 66% 1%
Contains more Iron +23.5%
Contains more Magnesium +193.9%
Contains more Copper +105.6%
Contains more Zinc +447.4%
Contains more Phosphorus +234.2%
Contains less Sodium -33.3%
Contains more Calcium +61.8%
Equal in Potassium - 433

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
5
:
4
Black turtle bean
Black turtle bean
Contains more Vitamin B1 +86.2%
Contains more Vitamin B2 +116.1%
Contains more Vitamin B3 +1178.6%
Contains more Vitamin B5 +259.6%
Contains more Vitamin B6 +444.2%
Contains more Vitamin A +∞%
Contains more Folate +100%
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% 1% 18% 0% 57% 13% 10% 16% 18% 0% 9% 65%
Contains more Vitamin B1 +86.2%
Contains more Vitamin B2 +116.1%
Contains more Vitamin B3 +1178.6%
Contains more Vitamin B5 +259.6%
Contains more Vitamin B6 +444.2%
Contains more Vitamin A +∞%
Contains more Folate +100%

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Black turtle bean Opinion
Calories 339kcal 130kcal Wheat
Protein 13.68g 8.18g Wheat
Fats 2.47g 0.35g Wheat
Vitamin C 0mg 0mg
Net carbs 71.13g 16.05g Wheat
Carbs 71.13g 24.35g Wheat
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 3.52mg 2.85mg Wheat
Calcium 34mg 55mg Black turtle bean
Potassium 431mg 433mg Black turtle bean
Magnesium 144mg 49mg Wheat
Sugar g 0.32g Wheat
Fiber g 8.3g Black turtle bean
Copper 0.553mg 0.269mg Wheat
Zinc 4.16mg 0.76mg Wheat
Starch g g
Phosphorus 508mg 152mg Wheat
Sodium 2mg 3mg Wheat
Vitamin A 0IU 6IU Black turtle bean
Vitamin E mg 0.87mg Black turtle bean
Vitamin D 0µg 0µg
Vitamin B1 0.419mg 0.225mg Wheat
Vitamin B2 0.121mg 0.056mg Wheat
Vitamin B3 6.738mg 0.527mg Wheat
Vitamin B5 0.935mg 0.26mg Wheat
Vitamin B6 0.419mg 0.077mg Wheat
Vitamin B12 0µg 0µg
Vitamin K µg 3.3µg Black turtle bean
Folate 43µg 86µg Black turtle bean
Trans Fat g 0g Wheat
Saturated Fat 0.454g 0.089g Black turtle bean
Monounsaturated Fat 0.344g 0.03g Wheat
Polyunsaturated fat 0.978g 0.149g Wheat
Tryptophan 0.176mg 0.097mg Wheat
Threonine 0.366mg 0.344mg Wheat
Isoleucine 0.533mg 0.361mg Wheat
Leucine 0.934mg 0.653mg Wheat
Lysine 0.303mg 0.562mg Black turtle bean
Methionine 0.221mg 0.123mg Wheat
Phenylalanine 0.681mg 0.442mg Wheat
Valine 0.594mg 0.428mg Wheat
Histidine 0.322mg 0.228mg Wheat
Fructose g g

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
37
Wheat
17
Black turtle bean
Mineral Summary Score
100
Wheat
47
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 food.
Protein
82%
Wheat
49%
Black turtle bean
Carbohydrates
71%
Wheat
24%
Black turtle bean
Fats
11%
Wheat
2%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 1mg)
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 - 0.365g)
Which food is lower in glycemic index?
Black turtle bean
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.

References

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