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  6. Black turtle bean vs. Butter cookie

Black turtle bean vs. Butter cookie — In-Depth Nutrition Comparison

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Differences between black turtle bean and butter cookie

  • Butter cookie contains less folate, copper, iron, fiber, phosphorus, vitamin B1, potassium, and manganese than black turtle bean.
  • Black turtle bean's daily need coverage for folate is 92% higher.
  • Butter cookie contains 19 times less fiber than black turtle bean. Black turtle bean contains 15.5g of fiber, while butter cookie contains 0.8g.
  • The amount of saturated fat in black turtle bean is lower.
  • Black turtle bean has a lower glycemic index. The glycemic index of black turtle bean is 20, while the glycemic index of butter cookie is 55.

The food types used in this comparison are Beans, black turtle, mature seeds, raw and Cookies, butter, commercially prepared, enriched.

Infographic

Black turtle bean vs Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains more MagnesiumMagnesium +1233.3%
Contains more CalciumCalcium +451.7%
Contains more PotassiumPotassium +1251.4%
Contains more IronIron +291.9%
Contains more CopperCopper +400%
Contains more ZincZinc +478.9%
Contains more PhosphorusPhosphorus +331.4%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +488.2%
Contains more SeleniumSelenium +162.5%

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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin B1Vitamin B1 +143.2%
Contains more Vitamin B5Vitamin B5 +84.2%
Contains more Vitamin B6Vitamin B6 +694.4%
Contains more Vitamin KVitamin K +229.4%
Contains more FolateFolate +484.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +176.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +73.6%
Contains more Vitamin B3Vitamin B3 +63.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Butter cookie DV% diff.
Folate 444µg 76µg 92%
Copper 1mg 0.2mg 89%
Iron 8.7mg 2.22mg 81%
Fiber 15.5g 0.8g 59%
Saturated fat 0.232g 11.051g 49%
Phosphorus 440mg 102mg 48%
Vitamin B1 0.9mg 0.37mg 44%
Potassium 1500mg 111mg 41%
Cholesterol 0mg 117mg 39%
Manganese 1mg 0.17mg 36%
Magnesium 160mg 12mg 35%
Protein 21.25g 6.1g 30%
Fats 0.9g 18.8g 28%
Vitamin B6 0.286mg 0.036mg 19%
Vitamin A 0µg 165µg 18%
Zinc 2.2mg 0.38mg 17%
Vitamin B12 0µg 0.36µg 15%
Monounsaturated fat 0.078g 5.522g 14%
Calcium 160mg 29mg 13%
Sodium 9mg 282mg 12%
Vitamin B2 0.193mg 0.335mg 11%
Selenium 3.2µg 8.4µg 9%
Vitamin B5 0.899mg 0.488mg 8%
Vitamin B3 1.955mg 3.19mg 8%
Calories 339kcal 467kcal 6%
Polyunsaturated fat 0.387g 0.982g 4%
Vitamin K 5.6µg 1.7µg 3%
Vitamin D 0µg 0.4µg 2%
Vitamin E 0.21mg 0.58mg 2%
Vitamin D 0IU 16IU 2%
Carbs 63.25g 68.9g 2%
Choline 6.5mg 1%
Net carbs 47.75g 68.1g N/A
Sugar 2.12g 20.24g N/A
Tryptophan 0.252mg 0.084mg 0%
Threonine 0.894mg 0.215mg 0%
Isoleucine 0.938mg 0.277mg 0%
Leucine 1.697mg 0.471mg 0%
Lysine 1.459mg 0.308mg 0%
Methionine 0.32mg 0.131mg 0%
Phenylalanine 1.149mg 0.299mg 0%
Valine 1.112mg 0.315mg 0%
Histidine 0.592mg 0.136mg 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.007g 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
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more ProteinProtein +248.4%
Contains more WaterWater +139.1%
Contains more OtherOther +125%
Contains more FatsFats +1988.9%
~equal in Carbs ~68.9g

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
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +6979.5%
Contains more Poly. FatPolyunsaturated fat +153.7%

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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.