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  6. Avocado vs. Black turtle bean

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

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Summary of differences between avocadoes and black turtle bean

  • Avocadoes have less iron, folate, copper, vitamin B1, phosphorus, manganese, fiber, magnesium, potassium, and calcium than black turtle bean.
  • Black turtle bean covers your daily need for iron, 102% more than avocadoes.
  • The glycemic index of avocadoes is higher.

These are the specific foods used in this comparison Avocados, raw, all commercial varieties and Beans, black turtle, mature seeds, raw.

Infographic

Avocado 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 -22.2%
Contains more MagnesiumMagnesium +451.7%
Contains more CalciumCalcium +1233.3%
Contains more PotassiumPotassium +209.3%
Contains more IronIron +1481.8%
Contains more CopperCopper +426.3%
Contains more ZincZinc +243.8%
Contains more PhosphorusPhosphorus +746.2%
Contains more ManganeseManganese +604.2%
Contains more SeleniumSelenium +700%

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.
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +885.7%
Contains more Vitamin B5Vitamin B5 +54.5%
Contains more Vitamin KVitamin K +275%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1243.3%
Contains more Vitamin B2Vitamin B2 +48.5%
Contains more Vitamin B3Vitamin B3 +12.5%
Contains more Vitamin B6Vitamin B6 +11.3%
Contains more FolateFolate +448.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Black turtle bean DV% diff.
Iron 0.55mg 8.7mg 102%
Folate 81µg 444µg 91%
Copper 0.19mg 1mg 90%
Vitamin B1 0.067mg 0.9mg 69%
Phosphorus 52mg 440mg 55%
Protein 2g 21.25g 39%
Manganese 0.142mg 1mg 37%
Fiber 6.7g 15.5g 35%
Magnesium 29mg 160mg 31%
Potassium 485mg 1500mg 30%
Monounsaturated fat 9.799g 0.078g 24%
Fats 14.66g 0.9g 21%
Carbs 8.53g 63.25g 18%
Calcium 12mg 160mg 15%
Zinc 0.64mg 2.2mg 14%
Vitamin K 21µg 5.6µg 13%
Vitamin E 2.07mg 0.21mg 12%
Vitamin C 10mg 0mg 11%
Polyunsaturated fat 1.816g 0.387g 10%
Vitamin B5 1.389mg 0.899mg 10%
Saturated fat 2.126g 0.232g 9%
Calories 160kcal 339kcal 9%
Vitamin B2 0.13mg 0.193mg 5%
Selenium 0.4µg 3.2µg 5%
Choline 14.2mg 3%
Vitamin B6 0.257mg 0.286mg 2%
Vitamin B3 1.738mg 1.955mg 1%
Vitamin A 7µg 0µg 1%
Net carbs 1.83g 47.75g N/A
Sugar 0.66g 2.12g N/A
Starch 0.11g 0%
Sodium 7mg 9mg 0%
Tryptophan 0.025mg 0.252mg 0%
Threonine 0.073mg 0.894mg 0%
Isoleucine 0.084mg 0.938mg 0%
Leucine 0.143mg 1.697mg 0%
Lysine 0.132mg 1.459mg 0%
Methionine 0.038mg 0.32mg 0%
Phenylalanine 0.097mg 1.149mg 0%
Valine 0.107mg 1.112mg 0%
Histidine 0.049mg 0.592mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 FatsFats +1528.9%
Contains more WaterWater +565.7%
Contains more ProteinProtein +962.5%
Contains more CarbsCarbs +641.5%
Contains more OtherOther +127.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 more Mono. FatMonounsaturated fat +12462.8%
Contains more Poly. FatPolyunsaturated fat +369.3%
Contains less Sat. FatSaturated fat -89.1%

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.