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  6. Flour vs. Black turtle bean

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

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How are Flour and Black turtle bean different?

  • Flour is richer in Selenium, Vitamin B1, Vitamin B2, Vitamin B3, Folate, Iron, and Manganese, while Black turtle bean is higher in Fiber, Copper, and Potassium.
  • Flour covers your daily need of Selenium 59% more than Black turtle bean.
  • Flour contains 11 times more Vitamin B3 than Black turtle bean. Flour contains 5.904mg of Vitamin B3, while Black turtle bean contains 0.527mg.

Wheat flour, white, all-purpose, enriched, bleached and Beans, black turtle, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Flour 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.
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more IronIron +62.8%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +108.6%
Contains more SeleniumSelenium +2725%
Contains more MagnesiumMagnesium +122.7%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +304.7%
Contains more CopperCopper +86.8%
Contains more PhosphorusPhosphorus +40.7%
~equal in Zinc ~0.76mg

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.
Flour
Flour
5
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin B1Vitamin B1 +248.9%
Contains more Vitamin B2Vitamin B2 +782.1%
Contains more Vitamin B3Vitamin B3 +1020.3%
Contains more Vitamin B5Vitamin B5 +68.5%
Contains more FolateFolate +112.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1350%
Contains more Vitamin B6Vitamin B6 +75%
Contains more Vitamin KVitamin K +1000%
Contains more CholineCholine +213.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
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 ProteinProtein +26.3%
Contains more FatsFats +180%
Contains more CarbsCarbs +213.4%
Contains more WaterWater +451.5%
Contains more OtherOther +200%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
24% 13% 63%
Saturated Fat: Sat. Fat 0.155 g
Monounsaturated Fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
33% 11% 56%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated Fat +190%
Contains more Poly. FatPolyunsaturated fat +177.2%
Contains less Sat. FatSaturated Fat -42.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour 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
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Black turtle bean Opinion
Calories 364kcal 130kcal Flour
Protein 10.33g 8.18g Flour
Fats 0.98g 0.35g Flour
Net carbs 73.61g 16.05g Flour
Carbs 76.31g 24.35g Flour
Magnesium 22mg 49mg Black turtle bean
Calcium 15mg 55mg Black turtle bean
Potassium 107mg 433mg Black turtle bean
Iron 4.64mg 2.85mg Flour
Sugar 0.27g 0.32g Flour
Fiber 2.7g 8.3g Black turtle bean
Copper 0.144mg 0.269mg Black turtle bean
Zinc 0.7mg 0.76mg Black turtle bean
Phosphorus 108mg 152mg Black turtle bean
Sodium 2mg 3mg Flour
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 0.06mg 0.87mg Black turtle bean
Manganese 0.682mg 0.327mg Flour
Selenium 33.9µg 1.2µg Flour
Vitamin B1 0.785mg 0.225mg Flour
Vitamin B2 0.494mg 0.056mg Flour
Vitamin B3 5.904mg 0.527mg Flour
Vitamin B5 0.438mg 0.26mg Flour
Vitamin B6 0.044mg 0.077mg Black turtle bean
Vitamin K 0.3µg 3.3µg Black turtle bean
Folate 183µg 86µg Flour
Choline 10.4mg 32.6mg Black turtle bean
Saturated Fat 0.155g 0.089g Black turtle bean
Monounsaturated Fat 0.087g 0.03g Flour
Polyunsaturated fat 0.413g 0.149g Flour
Tryptophan 0.127mg 0.097mg Flour
Threonine 0.281mg 0.344mg Black turtle bean
Isoleucine 0.357mg 0.361mg Black turtle bean
Leucine 0.71mg 0.653mg Flour
Lysine 0.228mg 0.562mg Black turtle bean
Methionine 0.183mg 0.123mg Flour
Phenylalanine 0.52mg 0.442mg Flour
Valine 0.415mg 0.428mg Black turtle bean
Histidine 0.23mg 0.228mg Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
46%
Flour
17%
Black turtle bean
Minerals Daily Need Coverage Score
59%
Flour
42%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 1mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.066g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 52)
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 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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.