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  6. Black turtle bean vs. Crackers

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

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A recap on differences between black turtle bean and crackers

  • Black turtle bean is higher in copper, folate, iron, fiber, potassium, vitamin B1, magnesium, and phosphorus, yet crackers are higher in vitamin K.
  • Black turtle bean covers your daily copper needs 100% more than crackers.
  • Black turtle bean contains 13 times more potassium than crackers. While black turtle bean contains 1500mg of potassium, crackers contain only 118mg.
  • The amount of sodium in black turtle bean is lower.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Crackers, standard snack-type, regular.

Infographic

Black turtle bean vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +788.9%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +1171.2%
Contains more IronIron +115.9%
Contains more CopperCopper +861.5%
Contains more ZincZinc +349%
Contains more PhosphorusPhosphorus +77.4%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +103.7%
Contains more SeleniumSelenium +109.4%

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%
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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin B1Vitamin B1 +116.3%
Contains more Vitamin B5Vitamin B5 +115.6%
Contains more Vitamin B6Vitamin B6 +354%
Contains more FolateFolate +382.6%
Contains more Vitamin EVitamin E +1342.9%
Contains more Vitamin B2Vitamin B2 +136.3%
Contains more Vitamin B3Vitamin B3 +122.6%
Contains more Vitamin KVitamin K +1137.5%
~equal in Vitamin C ~0mg
~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 Crackers DV% diff.
Copper 1mg 0.104mg 100%
Folate 444µg 92µg 88%
Polyunsaturated fat 0.387g 13.137g 85%
Iron 8.7mg 4.03mg 58%
Vitamin K 5.6µg 69.3µg 53%
Fiber 15.5g 2.3g 53%
Potassium 1500mg 118mg 41%
Vitamin B1 0.9mg 0.416mg 40%
Fats 0.9g 26.43g 39%
Magnesium 160mg 18mg 34%
Sodium 9mg 726mg 31%
Protein 21.25g 6.64g 29%
Phosphorus 440mg 248mg 27%
Saturated fat 0.232g 5.562g 24%
Manganese 1mg 0.491mg 22%
Starch 49.69g 20%
Vitamin B2 0.193mg 0.456mg 20%
Vitamin E 0.21mg 3.03mg 19%
Vitamin B6 0.286mg 0.063mg 17%
Zinc 2.2mg 0.49mg 16%
Monounsaturated fat 0.078g 6.553g 16%
Vitamin B3 1.955mg 4.352mg 15%
Vitamin B5 0.899mg 0.417mg 10%
Calories 339kcal 510kcal 9%
Selenium 3.2µg 6.7µg 6%
Calcium 160mg 120mg 4%
Choline 9.6mg 2%
Carbs 63.25g 61.3g 1%
Net carbs 47.75g 59g N/A
Sugar 2.12g 8.18g N/A
Trans fat 0g 1.076g N/A
Tryptophan 0.252mg 0.084mg 0%
Threonine 0.894mg 0.193mg 0%
Isoleucine 0.938mg 0.246mg 0%
Leucine 1.697mg 0.471mg 0%
Lysine 1.459mg 0.103mg 0%
Methionine 0.32mg 0.112mg 0%
Phenylalanine 1.149mg 0.331mg 0%
Valine 1.112mg 0.294mg 0%
Histidine 0.592mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g 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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +220%
Contains more WaterWater +250.3%
Contains more OtherOther +44.6%
Contains more FatsFats +2836.7%
~equal in Carbs ~61.3g

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +8301.3%
Contains more Poly. FatPolyunsaturated fat +3294.6%

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.