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  6. Flour vs. Black turtle bean

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

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What are the differences between flour and black turtle bean?

  • Flour is higher in selenium, vitamin B3, and vitamin B2, yet black turtle bean is higher in copper, folate, fiber, iron, phosphorus, potassium, and magnesium.
  • Black turtle bean's daily need coverage for copper is 95% more.
  • Flour has 11 times more selenium than black turtle bean. While flour has 33.9µg of selenium, black turtle bean has only 3.2µg.
  • The glycemic index of black turtle bean is lower.

We used Wheat flour, white, all-purpose, enriched, bleached and Beans, black turtle, mature seeds, raw types 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
2
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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +959.4%
Contains more MagnesiumMagnesium +627.3%
Contains more CalciumCalcium +966.7%
Contains more PotassiumPotassium +1301.9%
Contains more IronIron +87.5%
Contains more CopperCopper +594.4%
Contains more ZincZinc +214.3%
Contains more PhosphorusPhosphorus +307.4%
Contains more ManganeseManganese +46.6%

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
3
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin B2Vitamin B2 +156%
Contains more Vitamin B3Vitamin B3 +202%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +14.6%
Contains more Vitamin B5Vitamin B5 +105.3%
Contains more Vitamin B6Vitamin B6 +550%
Contains more Vitamin KVitamin K +1766.7%
Contains more FolateFolate +142.6%
~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.
Copper 0.144mg 1mg 95%
Folate 183µg 444µg 65%
Selenium 33.9µg 3.2µg 56%
Fiber 2.7g 15.5g 51%
Iron 4.64mg 8.7mg 51%
Phosphorus 108mg 440mg 47%
Potassium 107mg 1500mg 41%
Magnesium 22mg 160mg 33%
Vitamin B3 5.904mg 1.955mg 25%
Vitamin B2 0.494mg 0.193mg 23%
Protein 10.33g 21.25g 22%
Vitamin B6 0.044mg 0.286mg 19%
Calcium 15mg 160mg 15%
Zinc 0.7mg 2.2mg 14%
Manganese 0.682mg 1mg 14%
Vitamin B1 0.785mg 0.9mg 10%
Vitamin B5 0.438mg 0.899mg 9%
Vitamin K 0.3µg 5.6µg 4%
Carbs 76.31g 63.25g 4%
Choline 10.4mg 2%
Calories 364kcal 339kcal 1%
Vitamin E 0.06mg 0.21mg 1%
Fats 0.98g 0.9g 0%
Net carbs 73.61g 47.75g N/A
Sugar 0.27g 2.12g N/A
Sodium 2mg 9mg 0%
Saturated fat 0.155g 0.232g 0%
Monounsaturated fat 0.087g 0.078g 0%
Polyunsaturated fat 0.413g 0.387g 0%
Tryptophan 0.127mg 0.252mg 0%
Threonine 0.281mg 0.894mg 0%
Isoleucine 0.357mg 0.938mg 0%
Leucine 0.71mg 1.697mg 0%
Lysine 0.228mg 1.459mg 0%
Methionine 0.183mg 0.32mg 0%
Phenylalanine 0.52mg 1.149mg 0%
Valine 0.415mg 1.112mg 0%
Histidine 0.23mg 0.592mg 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
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 CarbsCarbs +20.6%
Contains more ProteinProtein +105.7%
Contains more OtherOther +682.6%
~equal in Fats ~0.9g
~equal in Water ~11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
3
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 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -33.2%
Contains more Mono. FatMonounsaturated fat +11.5%
~equal in Polyunsaturated fat ~0.387g

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/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.