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  6. Black turtle bean vs. Plum

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

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A recap on differences between black turtle bean and plums

  • Black turtle bean is higher than plums in folate, iron, copper, vitamin B1, phosphorus, fiber, manganese, potassium, magnesium, and vitamin B6.
  • Black turtle bean covers your daily folate needs 110% more than plums.
  • Black turtle bean contains 51 times more iron than plums. While black turtle bean contains 8.7mg of iron, plums contain only 0.17mg.
  • The glycemic index of black turtle bean is lower.

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

Infographic

Black turtle bean vs Plum 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%
Plum
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +2185.7%
Contains more CalciumCalcium +2566.7%
Contains more PotassiumPotassium +855.4%
Contains more IronIron +5017.6%
Contains more CopperCopper +1654.4%
Contains more ZincZinc +2100%
Contains more PhosphorusPhosphorus +2650%
Contains more ManganeseManganese +1823.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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%
Plum
Plum
5
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin B1Vitamin B1 +3114.3%
Contains more Vitamin B2Vitamin B2 +642.3%
Contains more Vitamin B3Vitamin B3 +368.8%
Contains more Vitamin B5Vitamin B5 +565.9%
Contains more Vitamin B6Vitamin B6 +886.2%
Contains more FolateFolate +8780%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +23.8%
Contains more Vitamin KVitamin K +14.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Plum DV% diff.
Folate 444µg 5µg 110%
Iron 8.7mg 0.17mg 107%
Copper 1mg 0.057mg 105%
Vitamin B1 0.9mg 0.028mg 73%
Phosphorus 440mg 16mg 61%
Fiber 15.5g 1.4g 56%
Protein 21.25g 0.7g 41%
Manganese 1mg 0.052mg 41%
Potassium 1500mg 157mg 40%
Magnesium 160mg 7mg 36%
Vitamin B6 0.286mg 0.029mg 20%
Zinc 2.2mg 0.1mg 19%
Carbs 63.25g 11.42g 17%
Vitamin B5 0.899mg 0.135mg 15%
Calories 339kcal 46kcal 15%
Calcium 160mg 6mg 15%
Vitamin B2 0.193mg 0.026mg 13%
Vitamin C 0mg 9.5mg 11%
Vitamin B3 1.955mg 0.417mg 10%
Selenium 3.2µg 0µg 6%
Fructose 3.07g 4%
Polyunsaturated fat 0.387g 0.044g 2%
Vitamin A 0µg 17µg 2%
Fats 0.9g 0.28g 1%
Saturated fat 0.232g 0.017g 1%
Vitamin K 5.6µg 6.4µg 1%
Net carbs 47.75g 10.02g N/A
Sugar 2.12g 9.92g N/A
Sodium 9mg 0mg 0%
Vitamin E 0.21mg 0.26mg 0%
Choline 1.9mg 0%
Monounsaturated fat 0.078g 0.134g 0%
Tryptophan 0.252mg 0.009mg 0%
Threonine 0.894mg 0.01mg 0%
Isoleucine 0.938mg 0.014mg 0%
Leucine 1.697mg 0.015mg 0%
Lysine 1.459mg 0.016mg 0%
Methionine 0.32mg 0.008mg 0%
Phenylalanine 1.149mg 0.014mg 0%
Valine 1.112mg 0.016mg 0%
Histidine 0.592mg 0.009mg 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
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +2935.7%
Contains more FatsFats +221.4%
Contains more CarbsCarbs +453.9%
Contains more OtherOther +873%
Contains more WaterWater +693%

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
Plum
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Poly. FatPolyunsaturated fat +779.5%
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +71.8%

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.