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  6. Black turtle bean vs. Custard

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

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What are the main differences between black turtle bean and custard?

  • Black turtle bean is richer in folate, copper, iron, vitamin B1, fiber, phosphorus, manganese, potassium, and magnesium, yet custard is richer in vitamin B12.
  • Black turtle bean's daily need coverage for folate is 109% higher.
  • Black turtle bean has a lower glycemic index than custard.

We used Beans, black turtle, mature seeds, raw and Egg custards, dry mix, prepared with whole milk types in this comparison.

Infographic

Black turtle bean vs Custard 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 11% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +15.1%
Contains more PotassiumPotassium +624.6%
Contains more IronIron +2458.8%
Contains more CopperCopper +3233.3%
Contains more ZincZinc +331.4%
Contains more PhosphorusPhosphorus +238.5%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +14185.7%
Contains more SeleniumSelenium +87.5%

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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +1375.4%
Contains more Vitamin B3Vitamin B3 +1381.1%
Contains more Vitamin B5Vitamin B5 +28.6%
Contains more Vitamin B6Vitamin B6 +346.9%
Contains more Vitamin KVitamin K +2700%
Contains more FolateFolate +4833.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Black turtle bean Custard DV% diff.
Folate 444µg 9µg 109%
Copper 1mg 0.03mg 108%
Iron 8.7mg 0.34mg 105%
Vitamin B1 0.9mg 0.061mg 70%
Fiber 15.5g 0g 62%
Phosphorus 440mg 130mg 44%
Manganese 1mg 0.007mg 43%
Potassium 1500mg 207mg 38%
Protein 21.25g 3.99g 35%
Magnesium 160mg 16mg 34%
Vitamin B12 0µg 0.52µg 22%
Vitamin B6 0.286mg 0.064mg 17%
Cholesterol 0mg 51mg 17%
Carbs 63.25g 17.6g 15%
Zinc 2.2mg 0.51mg 15%
Vitamin B3 1.955mg 0.132mg 11%
Calories 339kcal 122kcal 11%
Saturated fat 0.232g 2.032g 8%
Vitamin D 0IU 47IU 6%
Vitamin A 0µg 52µg 6%
Vitamin D 0µg 1.2µg 6%
Vitamin K 5.6µg 0.2µg 5%
Selenium 3.2µg 6µg 5%
Fats 0.9g 4g 5%
Vitamin B5 0.899mg 0.699mg 4%
Sodium 9mg 84mg 3%
Monounsaturated fat 0.078g 1.127g 3%
Choline 11.8mg 2%
Vitamin B2 0.193mg 0.22mg 2%
Calcium 160mg 139mg 2%
Vitamin E 0.21mg 0.06mg 1%
Polyunsaturated fat 0.387g 0.312g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 47.75g 17.6g N/A
Sugar 2.12g 4.82g N/A
Tryptophan 0.252mg 0.082mg 0%
Threonine 0.894mg 0.192mg 0%
Isoleucine 0.938mg 0.207mg 0%
Leucine 1.697mg 0.337mg 0%
Lysine 1.459mg 0.214mg 0%
Methionine 0.32mg 0.091mg 0%
Phenylalanine 1.149mg 0.173mg 0%
Valine 1.112mg 0.233mg 0%
Histidine 0.592mg 0.092mg 0%
Omega-3 - DHA 0g 0.003g 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
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 g
Contains more ProteinProtein +432.6%
Contains more CarbsCarbs +259.4%
Contains more OtherOther +275%
Contains more FatsFats +344.4%
Contains more WaterWater +567.7%

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% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 g
Contains less Sat. FatSaturated fat -88.6%
Contains more Poly. FatPolyunsaturated fat +24%
Contains more Mono. FatMonounsaturated fat +1344.9%

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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.