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  6. Black turtle bean vs. Cream cracker

Black turtle bean vs. Cream cracker — In-Depth Nutrition Comparison

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What are the differences between black turtle bean and cream cracker?

  • Black turtle bean is higher in copper, folate, fiber, vitamin B1, phosphorus, potassium, and magnesium, yet cream cracker is higher in vitamin B3.
  • Black turtle bean's daily need coverage for copper is 99% more.
  • Black turtle bean has 12 times more potassium than cream cracker. While black turtle bean has 1500mg of potassium, cream cracker has only 129mg.
  • The amount of saturated fat in black turtle bean is lower.
  • The glycemic index of black turtle bean is lower.

We used Beans, black turtle, mature seeds, raw and Crackers, cream, GAMESA SABROSAS types in this article.

Infographic

Black turtle bean vs Cream 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.
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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +515.4%
Contains more PotassiumPotassium +1062.8%
Contains more IronIron +17.9%
Contains more CopperCopper +800.9%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +349%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +28.5%
Contains more SeleniumSelenium +196.9%

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%
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% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin B1Vitamin B1 +202%
Contains more Vitamin B5Vitamin B5 +94.6%
Contains more Vitamin B6Vitamin B6 +340%
Contains more FolateFolate +198%
Contains more Vitamin EVitamin E +657.1%
Contains more Vitamin B2Vitamin B2 +24.4%
Contains more Vitamin B3Vitamin B3 +159.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +219.6%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Cream cracker DV% diff.
Copper 1mg 0.111mg 99%
Folate 444µg 149µg 74%
Fiber 15.5g 2.4g 52%
Vitamin B1 0.9mg 0.298mg 50%
Sodium 9mg 1148mg 50%
Phosphorus 440mg 98mg 49%
Potassium 1500mg 129mg 40%
Magnesium 160mg 25mg 32%
Fats 0.9g 20.37g 30%
Protein 21.25g 7.01g 28%
Monounsaturated fat 0.078g 10.625g 26%
Saturated fat 0.232g 5.362g 23%
Starch 51.87g 21%
Vitamin B3 1.955mg 5.08mg 20%
Vitamin B12 0µg 0.46µg 19%
Vitamin B6 0.286mg 0.065mg 17%
Iron 8.7mg 7.38mg 17%
Polyunsaturated fat 0.387g 2.45g 14%
Zinc 2.2mg 0.66mg 14%
Calcium 160mg 26mg 13%
Selenium 3.2µg 9.5µg 11%
Vitamin K 5.6µg 17.9µg 10%
Manganese 1mg 0.778mg 10%
Vitamin E 0.21mg 1.59mg 9%
Vitamin B5 0.899mg 0.462mg 9%
Calories 339kcal 484kcal 7%
Vitamin B2 0.193mg 0.24mg 4%
Fructose 0.95g 1%
Carbs 63.25g 64.55g 0%
Net carbs 47.75g 62.15g N/A
Sugar 2.12g 9.37g N/A
Trans fat 0g 3.969g N/A
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 0%
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g 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% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more ProteinProtein +203.1%
Contains more WaterWater +147.2%
Contains more FatsFats +2163.3%
~equal in Carbs ~64.55g
~equal in Other ~3.62g

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
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +13521.8%
Contains more Poly. FatPolyunsaturated fat +533.1%

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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.