Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Black turtle bean
  5. Compare
  6. Black turtle bean vs. Cereal

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

Compare

The main differences between black turtle bean and cereal

  • Black turtle bean is richer in copper, fiber, and phosphorus, yet cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, and zinc.
  • Daily need coverage for vitamin B1 for cereal is 449% higher.
  • Black turtle bean contains 11 times more fiber than cereal. Black turtle bean contains 15.5g of fiber, while cereal contains 1.4g.
  • Black turtle bean has a lower glycemic index than cereal.

Food types used in this article are Beans, black turtle, mature seeds, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Black turtle bean vs Cereal 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%
Cereal
Cereal
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +742.1%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +1328.6%
Contains more CopperCopper +629.9%
Contains more PhosphorusPhosphorus +471.4%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +26.6%
Contains more IronIron +291.5%
Contains more ZincZinc +245.5%
Contains more SeleniumSelenium +96.9%

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%
Cereal
Cereal
6
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +162.5%
Contains more Vitamin B5Vitamin B5 +297.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +598.7%
Contains more Vitamin B2Vitamin B2 +1905.2%
Contains more Vitamin B3Vitamin B3 +1415.1%
Contains more Vitamin B6Vitamin B6 +1993%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Cereal DV% diff.
Vitamin B1 0.9mg 6.288mg 449%
Vitamin B6 0.286mg 5.986mg 438%
Iron 8.7mg 34.06mg 317%
Vitamin B2 0.193mg 3.87mg 283%
Vitamin B3 1.955mg 29.62mg 173%
Folate 444µg 111%
Copper 1mg 0.137mg 96%
Vitamin A 0µg 814µg 90%
Fiber 15.5g 1.4g 56%
Phosphorus 440mg 77mg 52%
Zinc 2.2mg 7.6mg 49%
Vitamin C 0mg 38.5mg 43%
Potassium 1500mg 105mg 41%
Sodium 9mg 795mg 34%
Magnesium 160mg 19mg 34%
Protein 21.25g 6.06g 30%
Calcium 160mg 10mg 15%
Vitamin B5 0.899mg 0.226mg 13%
Manganese 1mg 0.79mg 9%
Carbs 63.25g 86.85g 8%
Selenium 3.2µg 6.3µg 6%
Vitamin K 5.6µg 0µg 5%
Calories 339kcal 378kcal 2%
Vitamin E 0.21mg 0.08mg 1%
Fats 0.9g 1.08g 0%
Net carbs 47.75g 85.45g N/A
Sugar 2.12g 10.35g N/A
Saturated fat 0.232g 0.26g 0%
Monounsaturated fat 0.078g 0.204g 0%
Polyunsaturated fat 0.387g 0.354g 0%
Tryptophan 0.252mg 0.066mg 0%
Threonine 0.894mg 0.241mg 0%
Isoleucine 0.938mg 0.26mg 0%
Leucine 1.697mg 0.767mg 0%
Lysine 1.459mg 0.113mg 0%
Methionine 0.32mg 0.13mg 0%
Phenylalanine 1.149mg 0.365mg 0%
Valine 1.112mg 0.344mg 0%
Histidine 0.592mg 0.162mg 0%
Fructose 0.26g 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
Cereal
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more ProteinProtein +250.7%
Contains more WaterWater +191%
Contains more OtherOther +61.4%
Contains more FatsFats +20%
Contains more CarbsCarbs +37.3%

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
Cereal
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains less Sat. FatSaturated fat -10.8%
Contains more Mono. FatMonounsaturated fat +161.5%
~equal in Polyunsaturated fat ~0.354g

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

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.