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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 for 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.
  • Flour has a higher glycemic index (72) than black turtle bean (20).

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% 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 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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Black turtle bean DV% diff.
Selenium 33.9µg 1.2µg 59%
Vitamin B1 0.785mg 0.225mg 47%
Vitamin B2 0.494mg 0.056mg 34%
Vitamin B3 5.904mg 0.527mg 34%
Folate 183µg 86µg 24%
Fiber 2.7g 8.3g 22%
Iron 4.64mg 2.85mg 22%
Carbs 76.31g 24.35g 17%
Manganese 0.682mg 0.327mg 15%
Copper 0.144mg 0.269mg 14%
Calories 364kcal 130kcal 12%
Potassium 107mg 433mg 10%
Phosphorus 108mg 152mg 6%
Magnesium 22mg 49mg 6%
Vitamin E 0.06mg 0.87mg 5%
Choline 10.4mg 32.6mg 4%
Calcium 15mg 55mg 4%
Protein 10.33g 8.18g 4%
Vitamin B5 0.438mg 0.26mg 4%
Vitamin B6 0.044mg 0.077mg 3%
Vitamin K 0.3µg 3.3µg 3%
Polyunsaturated fat 0.413g 0.149g 2%
Fats 0.98g 0.35g 1%
Zinc 0.7mg 0.76mg 1%
Net carbs 73.61g 16.05g N/A
Sugar 0.27g 0.32g N/A
Sodium 2mg 3mg 0%
Saturated fat 0.155g 0.089g 0%
Monounsaturated fat 0.087g 0.03g 0%
Tryptophan 0.127mg 0.097mg 0%
Threonine 0.281mg 0.344mg 0%
Isoleucine 0.357mg 0.361mg 0%
Leucine 0.71mg 0.653mg 0%
Lysine 0.228mg 0.562mg 0%
Methionine 0.183mg 0.123mg 0%
Phenylalanine 0.52mg 0.442mg 0%
Valine 0.415mg 0.428mg 0%
Histidine 0.23mg 0.228mg 0%

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%

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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.