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  6. Black turtle bean vs. Dulce de Leche

Black turtle bean vs. Dulce de Leche — In-Depth Nutrition Comparison

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Differences between black turtle bean and dulce de Leche

  • Dulce de Leche contains less copper, folate, iron, vitamin B1, fiber, manganese, phosphorus, potassium, and magnesium than black turtle bean.
  • Black turtle bean's daily need coverage for copper is 111% higher.
  • The amount of saturated fat in black turtle bean is lower.
  • Black turtle bean has a lower glycemic index. The glycemic index of black turtle bean is 20, while the glycemic index of dulce de Leche is 42.

The food types used in this comparison are Beans, black turtle, mature seeds, raw and Dulce de Leche.

Infographic

Black turtle bean vs Dulce de Leche 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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more MagnesiumMagnesium +627.3%
Contains more PotassiumPotassium +328.6%
Contains more IronIron +5017.6%
Contains more CopperCopper +24900%
Contains more ZincZinc +178.5%
Contains more PhosphorusPhosphorus +128%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +49900%
Contains more SeleniumSelenium +18.5%
Contains more CalciumCalcium +56.9%

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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin B1Vitamin B1 +5525%
Contains more Vitamin B3Vitamin B3 +831%
Contains more Vitamin B6Vitamin B6 +1687.5%
Contains more Vitamin KVitamin K +330.8%
Contains more FolateFolate +3936.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +109.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.2mg
~equal in Vitamin B5 ~0.835mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Dulce de Leche DV% diff.
Copper 1mg 0.004mg 111%
Folate 444µg 11µg 108%
Iron 8.7mg 0.17mg 107%
Vitamin B1 0.9mg 0.016mg 74%
Fiber 15.5g 0g 62%
Manganese 1mg 0.002mg 43%
Phosphorus 440mg 193mg 35%
Potassium 1500mg 350mg 34%
Magnesium 160mg 22mg 33%
Protein 21.25g 6.84g 29%
Vitamin B6 0.286mg 0.016mg 21%
Saturated fat 0.232g 4.534g 20%
Choline 89.1mg 16%
Vitamin B2 0.193mg 0.405mg 16%
Zinc 2.2mg 0.79mg 13%
Vitamin B12 0µg 0.31µg 13%
Vitamin B3 1.955mg 0.21mg 11%
Cholesterol 0mg 29mg 10%
Fats 0.9g 7.35g 10%
Calcium 160mg 251mg 9%
Vitamin A 0µg 74µg 8%
Sodium 9mg 129mg 5%
Monounsaturated fat 0.078g 2.143g 5%
Vitamin K 5.6µg 1.3µg 4%
Carbs 63.25g 55.35g 3%
Vitamin C 0mg 2.6mg 3%
Calories 339kcal 315kcal 1%
Vitamin B5 0.899mg 0.835mg 1%
Selenium 3.2µg 2.7µg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 6IU 1%
Net carbs 47.75g 55.35g N/A
Sugar 2.12g 49.74g N/A
Vitamin E 0.21mg 0.2mg 0%
Trans fat 0g 0.364g N/A
Polyunsaturated fat 0.387g 0.375g 0%
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%
Fructose 0.32g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g 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% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more ProteinProtein +210.7%
Contains more CarbsCarbs +14.3%
Contains more OtherOther +105.7%
Contains more FatsFats +716.7%
Contains more WaterWater +161%

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
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -94.9%
Contains more Mono. FatMonounsaturated fat +2647.4%
~equal in Polyunsaturated fat ~0.375g

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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.