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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
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 Sodium -77.8%
Contains more Selenium +959.4%
Contains more Calcium +966.7%
Contains more Iron +87.5%
Contains more Magnesium +627.3%
Contains more Phosphorus +307.4%
Contains more Potassium +1301.9%
Contains more Zinc +214.3%
Contains more Copper +594.4%
Contains more Manganese +46.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains less Sodium -77.8%
Contains more Selenium +959.4%
Contains more Calcium +966.7%
Contains more Iron +87.5%
Contains more Magnesium +627.3%
Contains more Phosphorus +307.4%
Contains more Potassium +1301.9%
Contains more Zinc +214.3%
Contains more Copper +594.4%
Contains more Manganese +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
3
:
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 Folate +142.6%
Contains more Vitamin K +1766.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 6% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 0% 14%
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 Folate +142.6%
Contains more Vitamin K +1766.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +20.6%
Contains more Protein +105.7%
Contains more Other +682.6%
Equal in Fats - 0.9
Equal in Water - 11
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 Carbs +20.6%
Contains more Protein +105.7%
Contains more Other +682.6%
Equal in Fats - 0.9
Equal in Water - 11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -33.2%
Contains more Monounsaturated Fat +11.5%
Equal in Polyunsaturated fat - 0.387
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Contains less Saturated Fat -33.2%
Contains more Monounsaturated Fat +11.5%
Equal in Polyunsaturated fat - 0.387

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
Net carbs 73.61g 47.75g Flour
Protein 10.33g 21.25g Black turtle bean
Fats 0.98g 0.9g Flour
Carbs 76.31g 63.25g Flour
Calories 364kcal 339kcal Flour
Sugar 0.27g 2.12g Flour
Fiber 2.7g 15.5g Black turtle bean
Calcium 15mg 160mg Black turtle bean
Iron 4.64mg 8.7mg Black turtle bean
Magnesium 22mg 160mg Black turtle bean
Phosphorus 108mg 440mg Black turtle bean
Potassium 107mg 1500mg Black turtle bean
Sodium 2mg 9mg Flour
Zinc 0.7mg 2.2mg Black turtle bean
Copper 0.144mg 1mg Black turtle bean
Manganese 0.682mg 1mg Black turtle bean
Selenium 33.9µg 3.2µg Flour
Vitamin A 0IU 17IU Black turtle bean
Vitamin E 0.06mg 0.21mg Black turtle bean
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
Folate 183µg 444µg Black turtle bean
Choline 10.4mg Flour
Vitamin K 0.3µg 5.6µg Black turtle bean
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
Saturated Fat 0.155g 0.232g Flour
Monounsaturated Fat 0.087g 0.078g Flour
Polyunsaturated fat 0.413g 0.387g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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.