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  6. Black turtle bean vs. Cracker

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

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A recap on differences between Black turtle bean and Cracker

  • Black turtle bean is higher in Copper, Folate, Iron, Fiber, Potassium, Vitamin B1, Magnesium, and Phosphorus, yet Cracker is higher in Vitamin K.
  • Black turtle bean covers your daily Copper needs 100% more than Cracker.
  • Black turtle bean contains 13 times more Potassium than Cracker. While Black turtle bean contains 1500mg of Potassium, Cracker contains only 118mg.
  • The amount of Sodium in 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 Cracker 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.
Black turtle bean
Black turtle bean
9
:
1
Cracker
Cracker
Contains more Calcium +33.3%
Contains more Iron +115.9%
Contains more Magnesium +788.9%
Contains more Phosphorus +77.4%
Contains more Potassium +1171.2%
Contains less Sodium -98.8%
Contains more Zinc +349%
Contains more Copper +861.5%
Contains more Manganese +103.7%
Contains more Selenium +109.4%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Contains more Calcium +33.3%
Contains more Iron +115.9%
Contains more Magnesium +788.9%
Contains more Phosphorus +77.4%
Contains more Potassium +1171.2%
Contains less Sodium -98.8%
Contains more Zinc +349%
Contains more Copper +861.5%
Contains more Manganese +103.7%
Contains more Selenium +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.
Black turtle bean
Black turtle bean
5
:
4
Cracker
Cracker
Contains more Vitamin A +∞%
Contains more Vitamin B1 +116.3%
Contains more Vitamin B5 +115.6%
Contains more Vitamin B6 +354%
Contains more Folate +382.6%
Contains more Vitamin E +1342.9%
Contains more Vitamin B2 +136.3%
Contains more Vitamin B3 +122.6%
Contains more Vitamin K +1137.5%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +116.3%
Contains more Vitamin B5 +115.6%
Contains more Vitamin B6 +354%
Contains more Folate +382.6%
Contains more Vitamin E +1342.9%
Contains more Vitamin B2 +136.3%
Contains more Vitamin B3 +122.6%
Contains more Vitamin K +1137.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
4
:
1
Cracker
Cracker
Contains more Protein +220%
Contains more Water +250.3%
Contains more Other +44.6%
Contains more Fats +2836.7%
Equal in Carbs - 61.3
Black turtle bean
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Cracker
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 Protein +220%
Contains more Water +250.3%
Contains more Other +44.6%
Contains more Fats +2836.7%
Equal in Carbs - 61.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
1
:
2
Cracker
Cracker
Contains less Saturated Fat -95.8%
Contains more Monounsaturated Fat +8301.3%
Contains more Polyunsaturated fat +3294.6%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Cracker
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Contains less Saturated Fat -95.8%
Contains more Monounsaturated Fat +8301.3%
Contains more Polyunsaturated fat +3294.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Cracker Opinion
Net carbs 47.75g 59g Cracker
Protein 21.25g 6.64g Black turtle bean
Fats 0.9g 26.43g Cracker
Carbs 63.25g 61.3g Black turtle bean
Calories 339kcal 510kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 2.12g 8.18g Black turtle bean
Fiber 15.5g 2.3g Black turtle bean
Calcium 160mg 120mg Black turtle bean
Iron 8.7mg 4.03mg Black turtle bean
Magnesium 160mg 18mg Black turtle bean
Phosphorus 440mg 248mg Black turtle bean
Potassium 1500mg 118mg Black turtle bean
Sodium 9mg 726mg Black turtle bean
Zinc 2.2mg 0.49mg Black turtle bean
Copper 1mg 0.104mg Black turtle bean
Manganese 1mg 0.491mg Black turtle bean
Selenium 3.2µg 6.7µg Cracker
Vitamin A 17IU 0IU Black turtle bean
Vitamin E 0.21mg 3.03mg Cracker
Vitamin B1 0.9mg 0.416mg Black turtle bean
Vitamin B2 0.193mg 0.456mg Cracker
Vitamin B3 1.955mg 4.352mg Cracker
Vitamin B5 0.899mg 0.417mg Black turtle bean
Vitamin B6 0.286mg 0.063mg Black turtle bean
Folate 444µg 92µg Black turtle bean
Vitamin K 5.6µg 69.3µg Cracker
Tryptophan 0.252mg 0.084mg Black turtle bean
Threonine 0.894mg 0.193mg Black turtle bean
Isoleucine 0.938mg 0.246mg Black turtle bean
Leucine 1.697mg 0.471mg Black turtle bean
Lysine 1.459mg 0.103mg Black turtle bean
Methionine 0.32mg 0.112mg Black turtle bean
Phenylalanine 1.149mg 0.331mg Black turtle bean
Valine 1.112mg 0.294mg Black turtle bean
Histidine 0.592mg 0.145mg Black turtle bean
Trans Fat 0g 1.076g Black turtle bean
Saturated Fat 0.232g 5.562g Black turtle bean
Monounsaturated Fat 0.078g 6.553g Cracker
Polyunsaturated fat 0.387g 13.137g Cracker
Omega-6 - Eicosadienoic acid 0.009g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Black turtle bean
53%
Cracker
Minerals Daily Need Coverage Score
135%
Black turtle bean
56%
Cracker

Comparison summary

Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 6.06g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 717mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 5.33g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 43)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.8)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cracker - 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.