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  6. Black turtle bean vs. Cod

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

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Differences between black turtle bean and cod

  • Black turtle bean has more folate, copper, iron, vitamin B1, fiber, manganese, and phosphorus, while cod has more vitamin B5, selenium, and vitamin B12.
  • Cod's daily need coverage for vitamin B5 is 3042% higher.
  • Cod has a lower glycemic index. The glycemic index of cod is 0, while the glycemic index of black turtle bean is 20.

The food types used in this comparison are Beans, black turtle, mature seeds, raw and Fish, cod, Atlantic, raw.

Infographic

Black turtle bean vs Cod 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%
Cod
Cod
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +263.2%
Contains more IronIron +2189.5%
Contains more CopperCopper +3471.4%
Contains more ZincZinc +388.9%
Contains more PhosphorusPhosphorus +116.7%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +6566.7%
Contains more SeleniumSelenium +934.4%

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%
Cod
Cod
7
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin B1Vitamin B1 +1084.2%
Contains more Vitamin B2Vitamin B2 +196.9%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +6242.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +204.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +16918.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B3 ~2.063mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Cod DV% diff.
Vitamin B5 0.899mg 153mg 3042%
Folate 444µg 7µg 109%
Copper 1mg 0.028mg 108%
Iron 8.7mg 0.38mg 104%
Vitamin B1 0.9mg 0.076mg 69%
Fiber 15.5g 0g 62%
Selenium 3.2µg 33.1µg 54%
Manganese 1mg 0.015mg 43%
Vitamin B12 0µg 0.91µg 38%
Phosphorus 440mg 203mg 34%
Potassium 1500mg 413mg 32%
Magnesium 160mg 32mg 30%
Carbs 63.25g 0g 21%
Zinc 2.2mg 0.45mg 16%
Cholesterol 0mg 43mg 14%
Calcium 160mg 16mg 14%
Calories 339kcal 82kcal 13%
Choline 65.2mg 12%
Vitamin B2 0.193mg 0.065mg 10%
Protein 21.25g 17.81g 7%
Vitamin D 0µg 0.9µg 5%
Vitamin D 0IU 36IU 5%
Vitamin K 5.6µg 0.1µg 5%
Vitamin E 0.21mg 0.64mg 3%
Vitamin B6 0.286mg 0.245mg 3%
Sodium 9mg 54mg 2%
Polyunsaturated fat 0.387g 0.231g 1%
Vitamin B3 1.955mg 2.063mg 1%
Vitamin C 0mg 1mg 1%
Vitamin A 0µg 12µg 1%
Fats 0.9g 0.67g 0%
Net carbs 47.75g 0g N/A
Sugar 2.12g 0g N/A
Saturated fat 0.232g 0.131g 0%
Monounsaturated fat 0.078g 0.094g 0%
Tryptophan 0.252mg 0.199mg 0%
Threonine 0.894mg 0.781mg 0%
Isoleucine 0.938mg 0.821mg 0%
Leucine 1.697mg 1.447mg 0%
Lysine 1.459mg 1.635mg 0%
Methionine 0.32mg 0.527mg 0%
Phenylalanine 1.149mg 0.695mg 0%
Valine 1.112mg 0.917mg 0%
Histidine 0.592mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g 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
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more ProteinProtein +19.3%
Contains more FatsFats +34.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1100%
Contains more WaterWater +638.4%

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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Poly. FatPolyunsaturated fat +67.5%
Contains less Sat. FatSaturated fat -43.5%
Contains more Mono. FatMonounsaturated fat +20.5%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.