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  6. Black turtle bean vs. Carambola

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

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What are the main differences between black turtle bean and carambola?

  • Black turtle bean is richer in folate, iron, copper, vitamin B1, phosphorus, fiber, manganese, potassium, and magnesium, yet carambola is richer in vitamin C.
  • Black turtle bean's daily need coverage for folate is 108% higher.
  • Black turtle bean has 109 times more iron than carambola. Black turtle bean has 8.7mg of iron, while carambola has 0.08mg.
  • Black turtle bean has a lower glycemic index than carambola.

We used Beans, black turtle, mature seeds, raw and Carambola, (starfruit), raw types in this comparison.

Infographic

Black turtle bean vs Carambola 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 7.1% 0.9% 12% 3% 46% 3.3% 5.1% 0.26% 4.8% 3.3%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +5233.3%
Contains more PotassiumPotassium +1027.8%
Contains more IronIron +10775%
Contains more CopperCopper +629.9%
Contains more ZincZinc +1733.3%
Contains more PhosphorusPhosphorus +3566.7%
Contains more ManganeseManganese +2602.7%
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 115% 1% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +6328.6%
Contains more Vitamin B2Vitamin B2 +1106.3%
Contains more Vitamin B3Vitamin B3 +432.7%
Contains more Vitamin B5Vitamin B5 +129.9%
Contains more Vitamin B6Vitamin B6 +1582.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3600%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Carambola DV% diff.
Folate 444µg 12µg 108%
Iron 8.7mg 0.08mg 108%
Copper 1mg 0.137mg 96%
Vitamin B1 0.9mg 0.014mg 74%
Phosphorus 440mg 12mg 61%
Fiber 15.5g 2.8g 51%
Manganese 1mg 0.037mg 42%
Potassium 1500mg 133mg 40%
Protein 21.25g 1.04g 40%
Vitamin C 0mg 34.4mg 38%
Magnesium 160mg 10mg 36%
Vitamin B6 0.286mg 0.017mg 21%
Carbs 63.25g 6.73g 19%
Zinc 2.2mg 0.12mg 19%
Calcium 160mg 3mg 16%
Calories 339kcal 31kcal 15%
Vitamin B2 0.193mg 0.016mg 14%
Vitamin B3 1.955mg 0.367mg 10%
Vitamin B5 0.899mg 0.391mg 10%
Selenium 3.2µg 0.6µg 5%
Vitamin K 5.6µg 0µg 5%
Saturated fat 0.232g 0.019g 1%
Polyunsaturated fat 0.387g 0.184g 1%
Fats 0.9g 0.33g 1%
Choline 7.6mg 1%
Net carbs 47.75g 3.93g N/A
Sugar 2.12g 3.98g N/A
Sodium 9mg 2mg 0%
Vitamin A 0µg 3µg 0%
Vitamin E 0.21mg 0.15mg 0%
Monounsaturated fat 0.078g 0.03g 0%
Tryptophan 0.252mg 0.008mg 0%
Threonine 0.894mg 0.044mg 0%
Isoleucine 0.938mg 0.044mg 0%
Leucine 1.697mg 0.077mg 0%
Lysine 1.459mg 0.077mg 0%
Methionine 0.32mg 0.021mg 0%
Phenylalanine 1.149mg 0.037mg 0%
Valine 1.112mg 0.05mg 0%
Histidine 0.592mg 0.008mg 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
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Contains more ProteinProtein +1943.3%
Contains more FatsFats +172.7%
Contains more CarbsCarbs +839.8%
Contains more OtherOther +592.3%
Contains more WaterWater +730.7%

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
8% 13% 79%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains more Mono. FatMonounsaturated fat +160%
Contains more Poly. FatPolyunsaturated fat +110.3%
Contains less Sat. FatSaturated fat -91.8%

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. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/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.