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  6. Wheat vs. Black turtle bean

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

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What are the main differences between Wheat and Black turtle bean?

  • Wheat is richer in Selenium, Manganese, Vitamin B3, and Zinc, while Black turtle bean is higher in Folate, Fiber, Iron, Vitamin B1, Potassium, and Copper.
  • Wheat's daily need coverage for Selenium is 56% higher.
  • Black turtle bean has 4 times less Vitamin B3 than Wheat. Wheat has 2.305mg of Vitamin B3, while Black turtle bean has 0.527mg.

We used Wheat, KAMUT khorasan, cooked and Beans, black turtle, mature seeds, cooked, boiled, without salt types in this comparison.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat
Wheat
3
:
7
Black turtle bean
Black turtle bean
Contains more Zinc +142.1%
Contains more Manganese +215%
Contains more Selenium +2558.3%
Contains more Calcium +511.1%
Contains more Iron +61.9%
Contains more Potassium +164%
Contains less Sodium -62.5%
Contains more Copper +30%
Equal in Magnesium - 49
Equal in Phosphorus - 152
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Zinc +142.1%
Contains more Manganese +215%
Contains more Selenium +2558.3%
Contains more Calcium +511.1%
Contains more Iron +61.9%
Contains more Potassium +164%
Contains less Sodium -62.5%
Contains more Copper +30%
Equal in Magnesium - 49
Equal in Phosphorus - 152

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.
Wheat
Wheat
1
:
10
Black turtle bean
Black turtle bean
Contains more Vitamin B3 +337.4%
Contains more Vitamin A +50%
Contains more Vitamin E +262.5%
Contains more Vitamin B1 +136.8%
Contains more Vitamin B2 +86.7%
Contains more Folate +681.8%
Equal in Vitamin B6 - 0.077
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin B3 +337.4%
Contains more Vitamin A +50%
Contains more Vitamin E +262.5%
Contains more Vitamin B1 +136.8%
Contains more Vitamin B2 +86.7%
Contains more Folate +681.8%
Equal in Vitamin B6 - 0.077

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Black turtle bean
Black turtle bean
Contains more Fats +137.1%
Contains more Carbs +13.3%
Contains more Protein +43.3%
Contains more Other +102.9%
Equal in Water - 65.74
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Black turtle bean
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 Fats +137.1%
Contains more Carbs +13.3%
Contains more Protein +43.3%
Contains more Other +102.9%
Equal in Water - 65.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
3
:
0
Black turtle bean
Black turtle bean
Contains less Saturated Fat -13.5%
Contains more Monounsaturated Fat +180%
Contains more Polyunsaturated fat +63.1%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains less Saturated Fat -13.5%
Contains more Monounsaturated Fat +180%
Contains more Polyunsaturated fat +63.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Black turtle bean
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat Black turtle bean Opinion
Net carbs 23.3g 16.05g Wheat
Protein 5.71g 8.18g Black turtle bean
Fats 0.83g 0.35g Wheat
Carbs 27.6g 24.35g Wheat
Calories 132kcal 130kcal Wheat
Sugar 3.07g 0.32g Black turtle bean
Fiber 4.3g 8.3g Black turtle bean
Calcium 9mg 55mg Black turtle bean
Iron 1.76mg 2.85mg Black turtle bean
Magnesium 48mg 49mg Black turtle bean
Phosphorus 147mg 152mg Black turtle bean
Potassium 164mg 433mg Black turtle bean
Sodium 8mg 3mg Black turtle bean
Zinc 1.84mg 0.76mg Wheat
Copper 0.207mg 0.269mg Black turtle bean
Manganese 1.03mg 0.327mg Wheat
Selenium 31.9µg 1.2µg Wheat
Vitamin A 4IU 6IU Black turtle bean
Vitamin E 0.24mg 0.87mg Black turtle bean
Vitamin B1 0.095mg 0.225mg Black turtle bean
Vitamin B2 0.03mg 0.056mg Black turtle bean
Vitamin B3 2.305mg 0.527mg Wheat
Vitamin B5 0.26mg Black turtle bean
Vitamin B6 0.07mg 0.077mg Black turtle bean
Folate 11µg 86µg Black turtle bean
Vitamin K 3.3µg Black turtle bean
Tryptophan 0.051mg 0.097mg Black turtle bean
Threonine 0.172mg 0.344mg Black turtle bean
Isoleucine 0.22mg 0.361mg Black turtle bean
Leucine 0.432mg 0.653mg Black turtle bean
Lysine 0.161mg 0.562mg Black turtle bean
Methionine 0.097mg 0.123mg Black turtle bean
Phenylalanine 0.3mg 0.442mg Black turtle bean
Valine 0.267mg 0.428mg Black turtle bean
Histidine 0.147mg 0.228mg Black turtle bean
Trans Fat 0.002g 0g Black turtle bean
Saturated Fat 0.077g 0.089g Wheat
Monounsaturated Fat 0.084g 0.03g Wheat
Polyunsaturated fat 0.243g 0.149g Wheat

Which food is preferable for your diet?

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

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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
9%
Wheat
17%
Black turtle bean
Minerals Daily Need Coverage Score
61%
Wheat
42%
Black turtle bean

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.012g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.2)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 2.75g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 5mg)
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 vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.