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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

Flour vs Black turtle bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -77.8%
Contains more Iron +87.5%
Contains more Calcium +966.7%
Contains more Potassium +1301.9%
Contains more Magnesium +627.3%
Contains more Copper +594.4%
Contains more Zinc +214.3%
Contains more Phosphorus +307.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Contains less Sodium -77.8%
Contains more Iron +87.5%
Contains more Calcium +966.7%
Contains more Potassium +1301.9%
Contains more Magnesium +627.3%
Contains more Copper +594.4%
Contains more Zinc +214.3%
Contains more Phosphorus +307.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
2
:
Contains more Vitamin B2 +156%
Contains more Vitamin B3 +202%
Contains more Vitamin A +∞%
Contains more Vitamin E +250%
Contains more Vitamin B1 +14.6%
Contains more Vitamin B5 +105.3%
Contains more Vitamin B6 +550%
Contains more Vitamin K +1766.7%
Contains more Folate +142.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Contains more Vitamin B2 +156%
Contains more Vitamin B3 +202%
Contains more Vitamin A +∞%
Contains more Vitamin E +250%
Contains more Vitamin B1 +14.6%
Contains more Vitamin B5 +105.3%
Contains more Vitamin B6 +550%
Contains more Vitamin K +1766.7%
Contains more Folate +142.6%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Flour
65
Black turtle bean
Mineral Summary Score
40
Flour
150
Black turtle bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
62%
Flour
128%
Black turtle bean
Carbohydrates
76%
Flour
63%
Black turtle bean
Fats
5%
Flour
4%
Black turtle bean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flour Black turtle bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

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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Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.85g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.077g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.6)
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 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)

All nutrients comparison - raw data values

Nutrient Flour Black turtle bean Opinion
Calories 364 339 Flour
Protein 10.33 21.25 Black turtle bean
Fats 0.98 0.9 Flour
Vitamin C 0 0
Carbs 76.31 63.25 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 4.64 8.7 Black turtle bean
Calcium 15 160 Black turtle bean
Potassium 107 1500 Black turtle bean
Magnesium 22 160 Black turtle bean
Sugar 0.27 2.12 Flour
Fiber 2.7 15.5 Black turtle bean
Copper 0.144 1 Black turtle bean
Zinc 0.7 2.2 Black turtle bean
Starch
Phosphorus 108 440 Black turtle bean
Sodium 2 9 Flour
Vitamin A 0 17 Black turtle bean
Vitamin E 0.06 0.21 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.785 0.9 Black turtle bean
Vitamin B2 0.494 0.193 Flour
Vitamin B3 5.904 1.955 Flour
Vitamin B5 0.438 0.899 Black turtle bean
Vitamin B6 0.044 0.286 Black turtle bean
Vitamin B12 0 0
Vitamin K 0.3 5.6 Black turtle bean
Folate 183 444 Black turtle bean
Trans Fat 0 Flour
Saturated Fat 0.155 0.232 Flour
Monounsaturated Fat 0.087 0.078 Flour
Polyunsaturated fat 0.413 0.387 Flour
Tryptophan 0.127 0.252 Black turtle bean
Threonine 0.281 0.894 Black turtle bean
Isoleucine 0.357 0.938 Black turtle bean
Leucine 0.71 1.697 Black turtle bean
Lysine 0.228 1.459 Black turtle bean
Methionine 0.183 0.32 Black turtle bean
Phenylalanine 0.52 1.149 Black turtle bean
Valine 0.415 1.112 Black turtle bean
Histidine 0.23 0.592 Black turtle bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.