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  6. Wheat vs. Black turtle bean

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

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A recap on differences between Wheat and Black turtle bean

  • Wheat is higher in Selenium, yet Black turtle bean is higher in Folate, Copper, Iron, Vitamin B1, Fiber, Phosphorus, Potassium, Magnesium, and Vitamin B6.
  • Black turtle bean covers your daily Folate needs 108% more than Wheat.
  • Wheat contains 10 times more Selenium than Black turtle bean. While Wheat contains 31.9µg of Selenium, Black turtle bean contains only 3.2µg.

Food varieties used in this article are Wheat, KAMUT khorasan, cooked and Beans, black turtle, mature seeds, raw.

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 less Sodium -11.1%
Contains more Selenium +896.9%
Contains more Calcium +1677.8%
Contains more Iron +394.3%
Contains more Magnesium +233.3%
Contains more Phosphorus +199.3%
Contains more Potassium +814.6%
Contains more Zinc +19.6%
Contains more Copper +383.1%
Equal in Manganese - 1
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 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains less Sodium -11.1%
Contains more Selenium +896.9%
Contains more Calcium +1677.8%
Contains more Iron +394.3%
Contains more Magnesium +233.3%
Contains more Phosphorus +199.3%
Contains more Potassium +814.6%
Contains more Zinc +19.6%
Contains more Copper +383.1%
Equal in Manganese - 1

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
2
:
9
Black turtle bean
Black turtle bean
Contains more Vitamin E +14.3%
Contains more Vitamin B3 +17.9%
Contains more Vitamin A +325%
Contains more Vitamin B1 +847.4%
Contains more Vitamin B2 +543.3%
Contains more Vitamin B6 +308.6%
Contains more Folate +3936.4%
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 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Contains more Vitamin E +14.3%
Contains more Vitamin B3 +17.9%
Contains more Vitamin A +325%
Contains more Vitamin B1 +847.4%
Contains more Vitamin B2 +543.3%
Contains more Vitamin B6 +308.6%
Contains more Folate +3936.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
1
:
4
Black turtle bean
Black turtle bean
Contains more Water +492.5%
Contains more Protein +272.2%
Contains more Carbs +129.2%
Contains more Other +429.4%
Equal in Fats - 0.9
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
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 Water +492.5%
Contains more Protein +272.2%
Contains more Carbs +129.2%
Contains more Other +429.4%
Equal in Fats - 0.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Black turtle bean
Black turtle bean
Contains less Saturated Fat -66.8%
Contains more Polyunsaturated fat +59.3%
Equal in Monounsaturated Fat - 0.078
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: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Contains less Saturated Fat -66.8%
Contains more Polyunsaturated fat +59.3%
Equal in Monounsaturated Fat - 0.078

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 Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Black turtle bean Opinion
Net carbs 23.3g 47.75g Black turtle bean
Protein 5.71g 21.25g Black turtle bean
Fats 0.83g 0.9g Black turtle bean
Carbs 27.6g 63.25g Black turtle bean
Calories 132kcal 339kcal Black turtle bean
Sugar 3.07g 2.12g Black turtle bean
Fiber 4.3g 15.5g Black turtle bean
Calcium 9mg 160mg Black turtle bean
Iron 1.76mg 8.7mg Black turtle bean
Magnesium 48mg 160mg Black turtle bean
Phosphorus 147mg 440mg Black turtle bean
Potassium 164mg 1500mg Black turtle bean
Sodium 8mg 9mg Wheat
Zinc 1.84mg 2.2mg Black turtle bean
Copper 0.207mg 1mg Black turtle bean
Manganese 1.03mg 1mg Wheat
Selenium 31.9µg 3.2µg Wheat
Vitamin A 4IU 17IU Black turtle bean
Vitamin E 0.24mg 0.21mg Wheat
Vitamin B1 0.095mg 0.9mg Black turtle bean
Vitamin B2 0.03mg 0.193mg Black turtle bean
Vitamin B3 2.305mg 1.955mg Wheat
Vitamin B5 0.899mg Black turtle bean
Vitamin B6 0.07mg 0.286mg Black turtle bean
Folate 11µg 444µg Black turtle bean
Vitamin K 5.6µg Black turtle bean
Tryptophan 0.051mg 0.252mg Black turtle bean
Threonine 0.172mg 0.894mg Black turtle bean
Isoleucine 0.22mg 0.938mg Black turtle bean
Leucine 0.432mg 1.697mg Black turtle bean
Lysine 0.161mg 1.459mg Black turtle bean
Methionine 0.097mg 0.32mg Black turtle bean
Phenylalanine 0.3mg 1.149mg Black turtle bean
Valine 0.267mg 1.112mg Black turtle bean
Histidine 0.147mg 0.592mg Black turtle bean
Trans Fat 0.002g 0g Black turtle bean
Saturated Fat 0.077g 0.232g Wheat
Monounsaturated Fat 0.084g 0.078g Wheat
Polyunsaturated fat 0.243g 0.387g Black turtle bean

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

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
65%
Black turtle bean
Minerals Daily Need Coverage Score
61%
Wheat
135%
Black turtle bean

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.155g)
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 - 0.95g)
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 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)

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/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.