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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.

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% 1% 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 AVitamin A +∞%
Contains more Vitamin E Vitamin 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 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
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

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 Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flour Black turtle bean Opinion
Calories 364kcal 339kcal Flour
Protein 10.33g 21.25g Black turtle bean
Fats 0.98g 0.9g Flour
Net carbs 73.61g 47.75g Flour
Carbs 76.31g 63.25g Flour
Magnesium 22mg 160mg Black turtle bean
Calcium 15mg 160mg Black turtle bean
Potassium 107mg 1500mg Black turtle bean
Iron 4.64mg 8.7mg Black turtle bean
Sugar 0.27g 2.12g Flour
Fiber 2.7g 15.5g Black turtle bean
Copper 0.144mg 1mg Black turtle bean
Zinc 0.7mg 2.2mg Black turtle bean
Phosphorus 108mg 440mg Black turtle bean
Sodium 2mg 9mg Flour
Vitamin A 0IU 17IU Black turtle bean
Vitamin E 0.06mg 0.21mg Black turtle bean
Manganese 0.682mg 1mg Black turtle bean
Selenium 33.9µg 3.2µg Flour
Vitamin B1 0.785mg 0.9mg Black turtle bean
Vitamin B2 0.494mg 0.193mg Flour
Vitamin B3 5.904mg 1.955mg Flour
Vitamin B5 0.438mg 0.899mg Black turtle bean
Vitamin B6 0.044mg 0.286mg Black turtle bean
Vitamin K 0.3µg 5.6µg Black turtle bean
Folate 183µg 444µg Black turtle bean
Choline 10.4mg Flour
Saturated Fat 0.155g 0.232g Flour
Monounsaturated Fat 0.087g 0.078g Flour
Polyunsaturated fat 0.413g 0.387g Flour
Tryptophan 0.127mg 0.252mg Black turtle bean
Threonine 0.281mg 0.894mg Black turtle bean
Isoleucine 0.357mg 0.938mg Black turtle bean
Leucine 0.71mg 1.697mg Black turtle bean
Lysine 0.228mg 1.459mg Black turtle bean
Methionine 0.183mg 0.32mg Black turtle bean
Phenylalanine 0.52mg 1.149mg Black turtle bean
Valine 0.415mg 1.112mg Black turtle bean
Histidine 0.23mg 0.592mg Black turtle bean

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

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
60%
Black turtle bean
Minerals Daily Need Coverage Score
59%
Flour
135%
Black turtle bean

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)

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.