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  6. Black turtle bean vs. Bagel

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

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The main differences between black turtle bean and bagel

  • Black turtle bean is richer in folate, copper, iron, fiber, phosphorus, vitamin B1, potassium, and magnesium, yet bagel is richer in selenium.
  • Daily need coverage for folate for black turtle bean is 92% higher.
  • Black turtle bean contains 9 times more potassium than bagel. Black turtle bean contains 1500mg of potassium, while bagel contains 165mg.
  • Black turtle bean contains less sodium.
  • Black turtle bean has a lower glycemic index than bagel.

Food types used in this article are Beans, black turtle, mature seeds, raw and Bagels, wheat.

Infographic

Black turtle bean vs Bagel 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Bagel
Bagel
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
Contains more MagnesiumMagnesium +213.7%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +809.1%
Contains more IronIron +215.2%
Contains more CopperCopper +471.4%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +209.9%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +43%
Contains more SeleniumSelenium +796.9%

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%
Bagel
Bagel
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% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
Contains more Vitamin B1Vitamin B1 +123.3%
Contains more Vitamin B5Vitamin B5 +139.7%
Contains more Vitamin B6Vitamin B6 +94.6%
Contains more Vitamin KVitamin K +273.3%
Contains more FolateFolate +484.2%
Contains more Vitamin EVitamin E +52.4%
Contains more Vitamin B3Vitamin B3 +72.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.209mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Bagel DV% diff.
Folate 444µg 76µg 92%
Copper 1mg 0.175mg 92%
Iron 8.7mg 2.76mg 74%
Selenium 3.2µg 28.7µg 46%
Fiber 15.5g 4.1g 46%
Phosphorus 440mg 142mg 43%
Vitamin B1 0.9mg 0.403mg 41%
Potassium 1500mg 165mg 39%
Magnesium 160mg 51mg 26%
Protein 21.25g 10.2g 22%
Sodium 9mg 439mg 19%
Manganese 1mg 1.43mg 19%
Calcium 160mg 20mg 14%
Vitamin B6 0.286mg 0.147mg 11%
Zinc 2.2mg 1.1mg 10%
Vitamin B5 0.899mg 0.375mg 10%
Vitamin B3 1.955mg 3.37mg 9%
Carbs 63.25g 48.89g 5%
Calories 339kcal 250kcal 4%
Polyunsaturated fat 0.387g 0.936g 4%
Vitamin K 5.6µg 1.5µg 3%
Choline 9.8mg 2%
Saturated fat 0.232g 0g 1%
Monounsaturated fat 0.078g 0.29g 1%
Vitamin B2 0.193mg 0.209mg 1%
Vitamin E 0.21mg 0.32mg 1%
Fats 0.9g 1.53g 1%
Net carbs 47.75g 44.79g N/A
Sugar 2.12g 6.12g N/A
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 0%

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
Bagel
Bagel
2
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Contains more ProteinProtein +108.3%
Contains more CarbsCarbs +29.4%
Contains more OtherOther +96.7%
Contains more FatsFats +70%
Contains more WaterWater +241.4%

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
Bagel
Bagel
3
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +271.8%
Contains more Poly. FatPolyunsaturated fat +141.9%

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. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.