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  6. Black turtle bean vs. Breadfruit

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

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A recap on differences between black turtle bean and breadfruit

  • Black turtle bean is higher in folate, iron, copper, vitamin B1, phosphorus, fiber, manganese, magnesium, and potassium, yet breadfruit is higher in vitamin C.
  • Black turtle bean covers your daily folate needs 108% more than breadfruit.
  • Black turtle bean contains 17 times more manganese than breadfruit. While black turtle bean contains 1mg of manganese, breadfruit contains only 0.06mg.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Breadfruit, raw.

Infographic

Black turtle bean vs Breadfruit 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 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +841.2%
Contains more PotassiumPotassium +206.1%
Contains more IronIron +1511.1%
Contains more CopperCopper +1090.5%
Contains more ZincZinc +1733.3%
Contains more PhosphorusPhosphorus +1366.7%
Contains more ManganeseManganese +1566.7%
Contains more SeleniumSelenium +433.3%
Contains less SodiumSodium -77.8%

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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin EVitamin E +110%
Contains more Vitamin B1Vitamin B1 +718.2%
Contains more Vitamin B2Vitamin B2 +543.3%
Contains more Vitamin B3Vitamin B3 +117.2%
Contains more Vitamin B5Vitamin B5 +96.7%
Contains more Vitamin B6Vitamin B6 +186%
Contains more Vitamin KVitamin K +1020%
Contains more FolateFolate +3071.4%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Breadfruit DV% diff.
Folate 444µg 14µg 108%
Iron 8.7mg 0.54mg 102%
Copper 1mg 0.084mg 102%
Vitamin B1 0.9mg 0.11mg 66%
Phosphorus 440mg 30mg 59%
Fiber 15.5g 4.9g 42%
Manganese 1mg 0.06mg 41%
Protein 21.25g 1.07g 40%
Vitamin C 0mg 29mg 32%
Magnesium 160mg 25mg 32%
Potassium 1500mg 490mg 30%
Zinc 2.2mg 0.12mg 19%
Vitamin B6 0.286mg 0.1mg 14%
Calcium 160mg 17mg 14%
Vitamin B2 0.193mg 0.03mg 13%
Calories 339kcal 103kcal 12%
Carbs 63.25g 27.12g 12%
Vitamin B5 0.899mg 0.457mg 9%
Vitamin B3 1.955mg 0.9mg 7%
Selenium 3.2µg 0.6µg 5%
Vitamin K 5.6µg 0.5µg 4%
Polyunsaturated fat 0.387g 0.066g 2%
Choline 9.8mg 2%
Vitamin E 0.21mg 0.1mg 1%
Saturated fat 0.232g 0.048g 1%
Fats 0.9g 0.23g 1%
Net carbs 47.75g 22.22g N/A
Sugar 2.12g 11g N/A
Sodium 9mg 2mg 0%
Monounsaturated fat 0.078g 0.034g 0%
Tryptophan 0.252mg 0%
Threonine 0.894mg 0.052mg 0%
Isoleucine 0.938mg 0.064mg 0%
Leucine 1.697mg 0.065mg 0%
Lysine 1.459mg 0.037mg 0%
Methionine 0.32mg 0.01mg 0%
Phenylalanine 1.149mg 0.026mg 0%
Valine 1.112mg 0.047mg 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
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +1886%
Contains more FatsFats +291.3%
Contains more CarbsCarbs +133.2%
Contains more OtherOther +287.1%
Contains more WaterWater +542.3%

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
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains more Mono. FatMonounsaturated fat +129.4%
Contains more Poly. FatPolyunsaturated fat +486.4%
Contains less Sat. FatSaturated fat -79.3%

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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.