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.
We used Wheat flour, white, all-purpose, enriched, bleached and Beans, black turtle, mature seeds, raw types in this article.
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.
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.
Contains more Vitamin B2Vitamin B2 | +156% |
Contains more Vitamin B3Vitamin B3 | +202% |
Contains more CholineCholine | +∞% |
Contains more Vitamin AVitamin A | +∞% |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
3
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
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
3
Saturated Fat:
Sat. Fat
0.155 g
Monounsaturated Fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sugar | |||
Lower in Sodium | |||
Lower in Saturated Fat | |||
Lower in price | |||
Lower in Glycemic Index | |||
Rich in minerals | |||
Rich in vitamins | |||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Calories | 364kcal | 339kcal | |
Protein | 10.33g | 21.25g | |
Fats | 0.98g | 0.9g | |
Net carbs | 73.61g | 47.75g | |
Carbs | 76.31g | 63.25g | |
Magnesium | 22mg | 160mg | |
Calcium | 15mg | 160mg | |
Potassium | 107mg | 1500mg | |
Iron | 4.64mg | 8.7mg | |
Sugar | 0.27g | 2.12g | |
Fiber | 2.7g | 15.5g | |
Copper | 0.144mg | 1mg | |
Zinc | 0.7mg | 2.2mg | |
Phosphorus | 108mg | 440mg | |
Sodium | 2mg | 9mg | |
Vitamin A | 0IU | 17IU | |
Vitamin E | 0.06mg | 0.21mg | |
Manganese | 0.682mg | 1mg | |
Selenium | 33.9µg | 3.2µg | |
Vitamin B1 | 0.785mg | 0.9mg | |
Vitamin B2 | 0.494mg | 0.193mg | |
Vitamin B3 | 5.904mg | 1.955mg | |
Vitamin B5 | 0.438mg | 0.899mg | |
Vitamin B6 | 0.044mg | 0.286mg | |
Vitamin K | 0.3µg | 5.6µg | |
Folate | 183µg | 444µg | |
Choline | 10.4mg | ||
Saturated Fat | 0.155g | 0.232g | |
Monounsaturated Fat | 0.087g | 0.078g | |
Polyunsaturated fat | 0.413g | 0.387g | |
Tryptophan | 0.127mg | 0.252mg | |
Threonine | 0.281mg | 0.894mg | |
Isoleucine | 0.357mg | 0.938mg | |
Leucine | 0.71mg | 1.697mg | |
Lysine | 0.228mg | 1.459mg | |
Methionine | 0.183mg | 0.32mg | |
Phenylalanine | 0.52mg | 1.149mg | |
Valine | 0.415mg | 1.112mg | |
Histidine | 0.23mg | 0.592mg |
Which food is preferable for your diet?
is better in case of low diet
Low Calories diet | ||
Low Fats diet | ||
Low Carbs diet | ||
Low Glycemic Index diet |
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%
60%
Minerals Daily Need Coverage Score
59%
135%
Comparison summary
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 1.85g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Flour is lower in Saturated Fat (difference - 0.077g)
Which food is cheaper?
Flour is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Black turtle bean is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)