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  6. Black turtle bean vs. Bamboo shoots

Black turtle bean vs. Bamboo shoots — In-Depth Nutrition Comparison

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Important differences between black turtle bean and bamboo shoots

  • Bamboo shoots have less folate, iron, copper, vitamin B1, phosphorus, fiber, magnesium, manganese, potassium, and vitamin B5.
  • Black turtle bean's daily need coverage for folate is 109% more.
  • Black turtle bean has 53 times more magnesium than bamboo shoots. Black turtle bean has 160mg of magnesium, while bamboo shoots have 3mg.
  • Bamboo shoots have a higher glycemic index than black turtle bean.

The food varieties used in the comparison are Beans, black turtle, mature seeds, raw and Bamboo shoots, raw.

Infographic

Black turtle bean vs Bamboo shoots 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 3.9% 47% 19% 63% 30% 25% 0.52% 34% 4.4%
Contains more MagnesiumMagnesium +5233.3%
Contains more CalciumCalcium +1130.8%
Contains more PotassiumPotassium +181.4%
Contains more IronIron +1640%
Contains more CopperCopper +426.3%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +645.8%
Contains more ManganeseManganese +281.7%
Contains more SeleniumSelenium +300%
Contains less SodiumSodium -55.6%

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.
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 13% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +175.7%
Contains more Vitamin B3Vitamin B3 +225.8%
Contains more Vitamin B5Vitamin B5 +458.4%
Contains more Vitamin B6Vitamin B6 +19.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +6242.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +376.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Bamboo shoots DV% diff.
Folate 444µg 7µg 109%
Iron 8.7mg 0.5mg 103%
Copper 1mg 0.19mg 90%
Vitamin B1 0.9mg 0.15mg 63%
Phosphorus 440mg 59mg 54%
Fiber 15.5g 2.2g 53%
Protein 21.25g 2.6g 37%
Magnesium 160mg 3mg 37%
Manganese 1mg 0.262mg 32%
Potassium 1500mg 533mg 28%
Carbs 63.25g 5.2g 19%
Calories 339kcal 27kcal 16%
Calcium 160mg 13mg 15%
Vitamin B5 0.899mg 0.161mg 15%
Zinc 2.2mg 1.1mg 10%
Vitamin B2 0.193mg 0.07mg 9%
Vitamin B3 1.955mg 0.6mg 8%
Vitamin E 0.21mg 1mg 5%
Vitamin K 5.6µg 0µg 5%
Vitamin B6 0.286mg 0.24mg 4%
Selenium 3.2µg 0.8µg 4%
Vitamin C 0mg 4mg 4%
Polyunsaturated fat 0.387g 0.134g 2%
Fats 0.9g 0.3g 1%
Saturated fat 0.232g 0.069g 1%
Net carbs 47.75g 3g N/A
Sugar 2.12g 3g N/A
Sodium 9mg 4mg 0%
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.078g 0.007g 0%
Tryptophan 0.252mg 0.027mg 0%
Threonine 0.894mg 0.086mg 0%
Isoleucine 0.938mg 0.088mg 0%
Leucine 1.697mg 0.14mg 0%
Lysine 1.459mg 0.134mg 0%
Methionine 0.32mg 0.03mg 0%
Phenylalanine 1.149mg 0.09mg 0%
Valine 1.112mg 0.106mg 0%
Histidine 0.592mg 0.042mg 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
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more ProteinProtein +717.3%
Contains more FatsFats +200%
Contains more CarbsCarbs +1116.3%
Contains more OtherOther +300%
Contains more WaterWater +727.3%

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
33% 3% 64%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +1014.3%
Contains more Poly. FatPolyunsaturated fat +188.8%
Contains less Sat. FatSaturated fat -70.3%

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. Bamboo shoots - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/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.