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  6. Black turtle bean vs. Corn

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

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A recap on differences between Black turtle bean and Corn

  • Black turtle bean is higher in Iron, Copper, Fiber, Folate, Vitamin B1, Phosphorus, Manganese, and Potassium, yet Corn is higher in Vitamin B5, and Vitamin B3.
  • Black turtle bean covers your daily Iron needs 30% more than Corn.
  • Black turtle bean contains 5 times more Copper than Corn. While Black turtle bean contains 0.269mg of Copper, Corn contains only 0.049mg.

Food varieties used in this article are Beans, black turtle, mature seeds, cooked, boiled, without salt and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Black turtle bean vs Corn 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.
Black turtle bean
Black turtle bean
9
:
1
Corn
Corn
Contains more Calcium +1733.3%
Contains more Iron +533.3%
Contains more Magnesium +88.5%
Contains more Phosphorus +97.4%
Contains more Potassium +98.6%
Contains more Zinc +22.6%
Contains more Copper +449%
Contains more Manganese +95.8%
Contains more Selenium +500%
Contains less Sodium -66.7%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +1733.3%
Contains more Iron +533.3%
Contains more Magnesium +88.5%
Contains more Phosphorus +97.4%
Contains more Potassium +98.6%
Contains more Zinc +22.6%
Contains more Copper +449%
Contains more Manganese +95.8%
Contains more Selenium +500%
Contains less Sodium -66.7%

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.
Black turtle bean
Black turtle bean
4
:
6
Corn
Corn
Contains more Vitamin E +866.7%
Contains more Vitamin B1 +141.9%
Contains more Folate +273.9%
Contains more Vitamin K +725%
Contains more Vitamin A +4283.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +219.4%
Contains more Vitamin B5 +204.6%
Contains more Vitamin B6 +80.5%
Equal in Vitamin B2 - 0.057
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin E +866.7%
Contains more Vitamin B1 +141.9%
Contains more Folate +273.9%
Contains more Vitamin K +725%
Contains more Vitamin A +4283.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +219.4%
Contains more Vitamin B5 +204.6%
Contains more Vitamin B6 +80.5%
Equal in Vitamin B2 - 0.057

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
3
:
2
Corn
Corn
Contains more Protein +139.9%
Contains more Carbs +16.1%
Contains more Other +97.1%
Contains more Fats +328.6%
Contains more Water +11.7%
Black turtle bean
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Protein +139.9%
Contains more Carbs +16.1%
Contains more Other +97.1%
Contains more Fats +328.6%
Contains more Water +11.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
1
:
2
Corn
Corn
Contains less Saturated Fat -54.8%
Contains more Monounsaturated Fat +1146.7%
Contains more Polyunsaturated fat +304.7%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains less Saturated Fat -54.8%
Contains more Monounsaturated Fat +1146.7%
Contains more Polyunsaturated fat +304.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Corn
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Corn Opinion
Net carbs 16.05g 18.58g Corn
Protein 8.18g 3.41g Black turtle bean
Fats 0.35g 1.5g Corn
Carbs 24.35g 20.98g Black turtle bean
Calories 130kcal 96kcal Black turtle bean
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 0.32g 4.54g Black turtle bean
Fiber 8.3g 2.4g Black turtle bean
Calcium 55mg 3mg Black turtle bean
Iron 2.85mg 0.45mg Black turtle bean
Magnesium 49mg 26mg Black turtle bean
Phosphorus 152mg 77mg Black turtle bean
Potassium 433mg 218mg Black turtle bean
Sodium 3mg 1mg Corn
Zinc 0.76mg 0.62mg Black turtle bean
Copper 0.269mg 0.049mg Black turtle bean
Manganese 0.327mg 0.167mg Black turtle bean
Selenium 1.2µg 0.2µg Black turtle bean
Vitamin A 6IU 263IU Corn
Vitamin A RAE 0µg 13µg Corn
Vitamin E 0.87mg 0.09mg Black turtle bean
Vitamin C 0mg 5.5mg Corn
Vitamin B1 0.225mg 0.093mg Black turtle bean
Vitamin B2 0.056mg 0.057mg Corn
Vitamin B3 0.527mg 1.683mg Corn
Vitamin B5 0.26mg 0.792mg Corn
Vitamin B6 0.077mg 0.139mg Corn
Folate 86µg 23µg Black turtle bean
Vitamin K 3.3µg 0.4µg Black turtle bean
Tryptophan 0.097mg 0.023mg Black turtle bean
Threonine 0.344mg 0.133mg Black turtle bean
Isoleucine 0.361mg 0.133mg Black turtle bean
Leucine 0.653mg 0.358mg Black turtle bean
Lysine 0.562mg 0.141mg Black turtle bean
Methionine 0.123mg 0.069mg Black turtle bean
Phenylalanine 0.442mg 0.155mg Black turtle bean
Valine 0.428mg 0.191mg Black turtle bean
Histidine 0.228mg 0.091mg Black turtle bean
Saturated Fat 0.089g 0.197g Black turtle bean
Monounsaturated Fat 0.03g 0.374g Corn
Polyunsaturated fat 0.149g 0.603g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Corn
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
17%
Black turtle bean
17%
Corn
Minerals Daily Need Coverage Score
42%
Black turtle bean
14%
Corn

Comparison summary

Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 2mg)
Which food is cheaper?
Corn
Corn is cheaper (difference - $0.4)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 4.22g)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.108g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/nutrients
  2. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.