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  6. Black turtle bean vs. Coconut milk

Black turtle bean vs. Coconut milk — In-Depth Nutrition Comparison

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Summary of differences between black turtle bean and coconut milk

  • Coconut milk has less folate, iron, copper, vitamin B1, fiber, phosphorus, potassium, magnesium, and vitamin B6 than black turtle bean.
  • Black turtle bean covers your daily need for folate, 107% more than coconut milk.
  • Black turtle bean has 35 times more vitamin B1 than coconut milk. While black turtle bean has 0.9mg of vitamin B1, coconut milk has only 0.026mg.
  • Black turtle bean has less saturated fat.
  • The glycemic index of coconut milk is higher.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Black turtle bean vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more MagnesiumMagnesium +332.4%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +470.3%
Contains more IronIron +430.5%
Contains more CopperCopper +275.9%
Contains more ZincZinc +228.4%
Contains more PhosphorusPhosphorus +340%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +93.8%
~equal in Manganese ~0.916mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +3361.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +157.2%
Contains more Vitamin B5Vitamin B5 +391.3%
Contains more Vitamin B6Vitamin B6 +766.7%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +2675%
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 Coconut milk DV% diff.
Folate 444µg 16µg 107%
Saturated fat 0.232g 21.14g 95%
Iron 8.7mg 1.64mg 88%
Copper 1mg 0.266mg 82%
Vitamin B1 0.9mg 0.026mg 73%
Fiber 15.5g 2.2g 53%
Phosphorus 440mg 100mg 49%
Protein 21.25g 2.29g 38%
Potassium 1500mg 263mg 36%
Fats 0.9g 23.84g 35%
Magnesium 160mg 37mg 29%
Carbs 63.25g 5.54g 19%
Vitamin B6 0.286mg 0.033mg 19%
Vitamin B2 0.193mg 0mg 15%
Calcium 160mg 16mg 14%
Zinc 2.2mg 0.67mg 14%
Vitamin B5 0.899mg 0.183mg 14%
Vitamin B3 1.955mg 0.76mg 7%
Vitamin K 5.6µg 0.1µg 5%
Calories 339kcal 230kcal 5%
Selenium 3.2µg 6.2µg 5%
Manganese 1mg 0.916mg 4%
Vitamin C 0mg 2.8mg 3%
Choline 8.5mg 2%
Monounsaturated fat 0.078g 1.014g 2%
Polyunsaturated fat 0.387g 0.261g 1%
Net carbs 47.75g 3.34g N/A
Sugar 2.12g 3.34g N/A
Sodium 9mg 15mg 0%
Vitamin E 0.21mg 0.15mg 0%
Tryptophan 0.252mg 0.027mg 0%
Threonine 0.894mg 0.083mg 0%
Isoleucine 0.938mg 0.09mg 0%
Leucine 1.697mg 0.17mg 0%
Lysine 1.459mg 0.101mg 0%
Methionine 0.32mg 0.043mg 0%
Phenylalanine 1.149mg 0.116mg 0%
Valine 1.112mg 0.139mg 0%
Histidine 0.592mg 0.053mg 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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +827.9%
Contains more CarbsCarbs +1041.7%
Contains more OtherOther +407%
Contains more FatsFats +2548.9%
Contains more WaterWater +514.7%

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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Poly. FatPolyunsaturated fat +48.3%
Contains more Mono. FatMonounsaturated fat +1200%

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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.