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  6. Black turtle bean vs. Plantain raw

Black turtle bean vs. Plantain raw — In-Depth Nutrition Comparison

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Summary of differences between black turtle bean and plantain raw

  • Black turtle bean has more folate, copper, iron, vitamin B1, phosphorus, fiber, potassium, and magnesium; however, plantain raw is higher in vitamin A and vitamin C.
  • Black turtle bean covers your daily need for folate, 106% more than plantain raw.
  • Black turtle bean has 17 times more vitamin B1 than plantain raw. While black turtle bean has 0.9mg of vitamin B1, plantain raw has only 0.052mg.
  • The glycemic index of plantain raw is higher.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, raw and Plantains, raw.

Infographic

Black turtle bean vs Plantain raw 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% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +332.4%
Contains more CalciumCalcium +5233.3%
Contains more PotassiumPotassium +200.6%
Contains more IronIron +1350%
Contains more CopperCopper +1134.6%
Contains more ZincZinc +1471.4%
Contains more PhosphorusPhosphorus +1194.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +113.3%
Contains less SodiumSodium -55.6%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +1630.8%
Contains more Vitamin B2Vitamin B2 +257.4%
Contains more Vitamin B3Vitamin B3 +185%
Contains more Vitamin B5Vitamin B5 +245.8%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +1918.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.299mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Plantain raw DV% diff.
Folate 444µg 22µg 106%
Copper 1mg 0.081mg 102%
Iron 8.7mg 0.6mg 101%
Vitamin B1 0.9mg 0.052mg 71%
Phosphorus 440mg 34mg 58%
Fiber 15.5g 2.3g 53%
Manganese 1mg 43%
Protein 21.25g 1.3g 40%
Magnesium 160mg 37mg 29%
Potassium 1500mg 499mg 29%
Vitamin C 0mg 18.4mg 20%
Zinc 2.2mg 0.14mg 19%
Calcium 160mg 3mg 16%
Vitamin B5 0.899mg 0.26mg 13%
Vitamin B2 0.193mg 0.054mg 11%
Calories 339kcal 122kcal 11%
Carbs 63.25g 31.89g 10%
Vitamin B3 1.955mg 0.686mg 8%
Vitamin A 0µg 56µg 6%
Vitamin K 5.6µg 0.7µg 4%
Selenium 3.2µg 1.5µg 3%
Polyunsaturated fat 0.387g 0.069g 2%
Choline 13.5mg 2%
Vitamin B6 0.286mg 0.299mg 1%
Fats 0.9g 0.37g 1%
Net carbs 47.75g 29.59g N/A
Sugar 2.12g 15g N/A
Sodium 9mg 4mg 0%
Vitamin E 0.21mg 0.14mg 0%
Saturated fat 0.232g 0.143g 0%
Monounsaturated fat 0.078g 0.032g 0%
Tryptophan 0.252mg 0.015mg 0%
Threonine 0.894mg 0.034mg 0%
Isoleucine 0.938mg 0.036mg 0%
Leucine 1.697mg 0.059mg 0%
Lysine 1.459mg 0.06mg 0%
Methionine 0.32mg 0.017mg 0%
Phenylalanine 1.149mg 0.044mg 0%
Valine 1.112mg 0.046mg 0%
Histidine 0.592mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1534.6%
Contains more FatsFats +143.2%
Contains more CarbsCarbs +98.3%
Contains more OtherOther +210.3%
Contains more WaterWater +493.5%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +143.8%
Contains more Poly. FatPolyunsaturated fat +460.9%
Contains less Sat. FatSaturated fat -38.4%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.