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  6. Black turtle bean vs. Black gram

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

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How are black turtle bean and black gram different?

  • Black turtle bean is higher in folate, vitamin B1, potassium, iron, and phosphorus; however, black gram is richer in magnesium, manganese, fiber, zinc, and selenium.
  • Daily need coverage for folate for black turtle bean is 57% higher.
  • Black turtle bean contains 3 times more vitamin B1 than black gram. While black turtle bean contains 0.9mg of vitamin B1, black gram contains only 0.273mg.
  • Black turtle bean has a lower glycemic index (20) than black gram (43).

Beans, black turtle, mature seeds, raw and Mungo beans, mature seeds, raw are the varieties used in this article.

Infographic

Black turtle bean vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more CalciumCalcium +15.9%
Contains more PotassiumPotassium +52.6%
Contains more IronIron +14.9%
Contains more PhosphorusPhosphorus +16.1%
Contains less SodiumSodium -76.3%
Contains more MagnesiumMagnesium +66.9%
Contains more ZincZinc +52.3%
Contains more ManganeseManganese +52.7%
Contains more SeleniumSelenium +156.3%
~equal in Copper ~0.981mg

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +229.7%
Contains more Vitamin B3Vitamin B3 +35.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +105.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +31.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.906mg
~equal in Vitamin B6 ~0.281mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Black gram DV% diff.
Folate 444µg 216µg 57%
Vitamin B1 0.9mg 0.273mg 52%
Magnesium 160mg 267mg 25%
Manganese 1mg 1.527mg 23%
Potassium 1500mg 983mg 15%
Iron 8.7mg 7.57mg 14%
Fiber 15.5g 18.3g 11%
Zinc 2.2mg 3.35mg 10%
Selenium 3.2µg 8.2µg 9%
Phosphorus 440mg 379mg 9%
Protein 21.25g 25.21g 8%
Vitamin B2 0.193mg 0.254mg 5%
Polyunsaturated fat 0.387g 1.071g 5%
Vitamin K 5.6µg 5%
Vitamin B3 1.955mg 1.447mg 3%
Copper 1mg 0.981mg 2%
Calcium 160mg 138mg 2%
Sodium 9mg 38mg 1%
Vitamin E 0.21mg 1%
Saturated fat 0.232g 0.114g 1%
Carbs 63.25g 58.99g 1%
Fats 0.9g 1.64g 1%
Calories 339kcal 341kcal 0%
Net carbs 47.75g 40.69g N/A
Sugar 2.12g N/A
Vitamin A 0µg 1µg 0%
Vitamin B5 0.899mg 0.906mg 0%
Vitamin B6 0.286mg 0.281mg 0%
Monounsaturated fat 0.078g 0.085g 0%
Tryptophan 0.252mg 0.263mg 0%
Threonine 0.894mg 0.875mg 0%
Isoleucine 0.938mg 1.287mg 0%
Leucine 1.697mg 2.089mg 0%
Lysine 1.459mg 1.674mg 0%
Methionine 0.32mg 0.367mg 0%
Phenylalanine 1.149mg 1.473mg 0%
Valine 1.112mg 1.416mg 0%
Histidine 0.592mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more ProteinProtein +18.6%
Contains more FatsFats +82.2%
~equal in Carbs ~58.99g
~equal in Water ~10.8g
~equal in Other ~3.36g

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -50.9%
Contains more Poly. FatPolyunsaturated fat +176.7%
~equal in Monounsaturated fat ~0.085g

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.