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  6. Black turtle bean vs. Avocado

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

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Summary of differences between black turtle bean and avocadoes

  • 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.
  • Black turtle bean has 13 times more vitamin B1 than avocadoes. While black turtle bean has 0.9mg of vitamin B1, avocadoes have only 0.067mg.
  • The glycemic index of avocadoes is higher.

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

Infographic

Black turtle bean vs Avocado 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" 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
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%
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%
Contains less SodiumSodium -22.2%

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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Avocado DV% diff.
Iron 8.7mg 0.55mg 102%
Folate 444µg 81µg 91%
Copper 1mg 0.19mg 90%
Vitamin B1 0.9mg 0.067mg 69%
Phosphorus 440mg 52mg 55%
Protein 21.25g 2g 39%
Manganese 1mg 0.142mg 37%
Fiber 15.5g 6.7g 35%
Magnesium 160mg 29mg 31%
Potassium 1500mg 485mg 30%
Monounsaturated fat 0.078g 9.799g 24%
Fats 0.9g 14.66g 21%
Carbs 63.25g 8.53g 18%
Calcium 160mg 12mg 15%
Zinc 2.2mg 0.64mg 14%
Vitamin K 5.6µg 21µg 13%
Vitamin E 0.21mg 2.07mg 12%
Vitamin C 0mg 10mg 11%
Polyunsaturated fat 0.387g 1.816g 10%
Vitamin B5 0.899mg 1.389mg 10%
Saturated fat 0.232g 2.126g 9%
Calories 339kcal 160kcal 9%
Vitamin B2 0.193mg 0.13mg 5%
Selenium 3.2µg 0.4µg 5%
Choline 14.2mg 3%
Vitamin B6 0.286mg 0.257mg 2%
Vitamin B3 1.955mg 1.738mg 1%
Vitamin A 0µg 7µg 1%
Net carbs 47.75g 1.83g N/A
Sugar 2.12g 0.66g N/A
Starch 0.11g 0%
Sodium 9mg 7mg 0%
Tryptophan 0.252mg 0.025mg 0%
Threonine 0.894mg 0.073mg 0%
Isoleucine 0.938mg 0.084mg 0%
Leucine 1.697mg 0.143mg 0%
Lysine 1.459mg 0.132mg 0%
Methionine 0.32mg 0.038mg 0%
Phenylalanine 1.149mg 0.097mg 0%
Valine 1.112mg 0.107mg 0%
Histidine 0.592mg 0.049mg 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +962.5%
Contains more CarbsCarbs +641.5%
Contains more OtherOther +127.8%
Contains more FatsFats +1528.9%
Contains more WaterWater +565.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -89.1%
Contains more Mono. FatMonounsaturated fat +12462.8%
Contains more Poly. FatPolyunsaturated fat +369.3%

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/175186/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.