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  6. Black turtle bean vs. Figs

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

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A recap on differences between black turtle bean and figs

  • Black turtle bean is higher than figs in folate, iron, copper, vitamin B1, phosphorus, fiber, manganese, potassium, magnesium, and zinc.
  • Black turtle bean covers your daily folate needs 110% more than figs.
  • Black turtle bean contains 31 times more phosphorus than figs. While black turtle bean contains 440mg of phosphorus, figs contain only 14mg.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Figs, raw.

Infographic

Black turtle bean vs Figs 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%
Figs
Figs
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
Contains more MagnesiumMagnesium +841.2%
Contains more CalciumCalcium +357.1%
Contains more PotassiumPotassium +546.6%
Contains more IronIron +2251.4%
Contains more CopperCopper +1328.6%
Contains more ZincZinc +1366.7%
Contains more PhosphorusPhosphorus +3042.9%
Contains more ManganeseManganese +681.3%
Contains more SeleniumSelenium +1500%
Contains less SodiumSodium -88.9%

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%
Figs
Figs
3
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 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
Contains more Vitamin EVitamin E +90.9%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +286%
Contains more Vitamin B3Vitamin B3 +388.8%
Contains more Vitamin B5Vitamin B5 +199.7%
Contains more Vitamin B6Vitamin B6 +153.1%
Contains more Vitamin KVitamin K +19.1%
Contains more FolateFolate +7300%
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 Figs DV% diff.
Folate 444µg 6µg 110%
Iron 8.7mg 0.37mg 104%
Copper 1mg 0.07mg 103%
Vitamin B1 0.9mg 0.06mg 70%
Phosphorus 440mg 14mg 61%
Fiber 15.5g 2.9g 50%
Protein 21.25g 0.75g 41%
Manganese 1mg 0.128mg 38%
Potassium 1500mg 232mg 37%
Magnesium 160mg 17mg 34%
Zinc 2.2mg 0.15mg 19%
Carbs 63.25g 19.18g 15%
Vitamin B6 0.286mg 0.113mg 13%
Calories 339kcal 74kcal 13%
Calcium 160mg 35mg 13%
Vitamin B5 0.899mg 0.3mg 12%
Vitamin B2 0.193mg 0.05mg 11%
Vitamin B3 1.955mg 0.4mg 10%
Selenium 3.2µg 0.2µg 5%
Vitamin C 0mg 2mg 2%
Polyunsaturated fat 0.387g 0.144g 2%
Choline 4.7mg 1%
Saturated fat 0.232g 0.06g 1%
Vitamin A 0µg 7µg 1%
Vitamin E 0.21mg 0.11mg 1%
Vitamin K 5.6µg 4.7µg 1%
Fats 0.9g 0.3g 1%
Net carbs 47.75g 16.28g N/A
Sugar 2.12g 16.26g N/A
Sodium 9mg 1mg 0%
Monounsaturated fat 0.078g 0.066g 0%
Tryptophan 0.252mg 0.006mg 0%
Threonine 0.894mg 0.024mg 0%
Isoleucine 0.938mg 0.023mg 0%
Leucine 1.697mg 0.033mg 0%
Lysine 1.459mg 0.03mg 0%
Methionine 0.32mg 0.006mg 0%
Phenylalanine 1.149mg 0.018mg 0%
Valine 1.112mg 0.028mg 0%
Histidine 0.592mg 0.011mg 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
Figs
Figs
1
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more ProteinProtein +2733.3%
Contains more FatsFats +200%
Contains more CarbsCarbs +229.8%
Contains more OtherOther +445.5%
Contains more WaterWater +619.2%

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
Figs
Figs
1
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 g
Contains more Mono. FatMonounsaturated fat +18.2%
Contains more Poly. FatPolyunsaturated fat +168.8%
Contains less Sat. FatSaturated fat -74.1%

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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.