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  6. Black turtle bean vs. Crouton

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

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How are black turtle bean and crouton different?

  • Black turtle bean is richer in copper, folate, iron, phosphorus, fiber, potassium, magnesium, and vitamin B1, while crouton is higher in selenium.
  • Black turtle bean covers your daily need for copper, 93% more than crouton.
  • Black turtle bean contains 12 times more potassium than crouton. Black turtle bean contains 1500mg of potassium, while crouton contains 124mg.
  • Black turtle bean is lower in sodium.
  • Crouton has a higher glycemic index (72) than black turtle bean (20).

Beans, black turtle, mature seeds, raw and Croutons, plain types were used in this article.

Infographic

Black turtle bean vs Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more MagnesiumMagnesium +416.1%
Contains more CalciumCalcium +110.5%
Contains more PotassiumPotassium +1109.7%
Contains more IronIron +113.2%
Contains more CopperCopper +513.5%
Contains more ZincZinc +147.2%
Contains more PhosphorusPhosphorus +282.6%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +1071.9%

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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +44.5%
Contains more Vitamin B5Vitamin B5 +109.6%
Contains more Vitamin B6Vitamin B6 +1000%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +236.4%
Contains more Vitamin B2Vitamin B2 +40.9%
Contains more Vitamin B3Vitamin B3 +178.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Crouton DV% diff.
Copper 1mg 0.163mg 93%
Folate 444µg 132µg 78%
Selenium 3.2µg 37.5µg 62%
Iron 8.7mg 4.08mg 58%
Phosphorus 440mg 115mg 46%
Fiber 15.5g 5.1g 42%
Potassium 1500mg 124mg 40%
Magnesium 160mg 31mg 31%
Sodium 9mg 698mg 30%
Vitamin B1 0.9mg 0.623mg 23%
Vitamin B3 1.955mg 5.439mg 22%
Manganese 1mg 0.5mg 22%
Vitamin B6 0.286mg 0.026mg 20%
Protein 21.25g 11.9g 19%
Zinc 2.2mg 0.89mg 12%
Fats 0.9g 6.6g 9%
Vitamin B5 0.899mg 0.429mg 9%
Calcium 160mg 76mg 8%
Monounsaturated fat 0.078g 3.059g 7%
Saturated fat 0.232g 1.51g 6%
Polyunsaturated fat 0.387g 1.273g 6%
Vitamin B2 0.193mg 0.272mg 6%
Vitamin K 5.6µg 5%
Calories 339kcal 407kcal 3%
Carbs 63.25g 73.5g 3%
Vitamin E 0.21mg 1%
Net carbs 47.75g 68.4g N/A
Sugar 2.12g N/A
Tryptophan 0.252mg 0.14mg 0%
Threonine 0.894mg 0.337mg 0%
Isoleucine 0.938mg 0.456mg 0%
Leucine 1.697mg 0.832mg 0%
Lysine 1.459mg 0.278mg 0%
Methionine 0.32mg 0.211mg 0%
Phenylalanine 1.149mg 0.586mg 0%
Valine 1.112mg 0.514mg 0%
Histidine 0.592mg 0.255mg 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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more ProteinProtein +78.6%
Contains more WaterWater +100%
Contains more OtherOther +44%
Contains more FatsFats +633.3%
Contains more CarbsCarbs +16.2%

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains less Sat. FatSaturated fat -84.6%
Contains more Mono. FatMonounsaturated fat +3821.8%
Contains more Poly. FatPolyunsaturated fat +228.9%

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.