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  6. Black turtle bean vs. Espresso

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

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

  • Black turtle bean is richer in folate, iron, copper, vitamin B1, fiber, phosphorus, manganese, potassium, and vitamin B6, yet espresso is richer in vitamin B3.
  • Black turtle bean's daily need coverage for folate is 111% higher.
  • Espresso has a lower glycemic index than black turtle bean.

We used Beans, black turtle, mature seeds, raw and Beverages, coffee, brewed, espresso, restaurant-prepared types in this comparison.

Infographic

Black turtle bean vs Espresso 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 57% 0.6% 10% 4.9% 17% 1.4% 3% 1.8% 6.5% 0%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +7900%
Contains more PotassiumPotassium +1204.3%
Contains more IronIron +6592.3%
Contains more CopperCopper +1900%
Contains more ZincZinc +4300%
Contains more PhosphorusPhosphorus +6185.7%
Contains less SodiumSodium -35.7%
Contains more ManganeseManganese +1900%
Contains more SeleniumSelenium +∞%

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 0.67% 0% 0.2% 0% 0.25% 41% 98% 1.7% 0.46% 0% 0.25% 0.75% 1.4%
Contains more Vitamin EVitamin E +2000%
Contains more Vitamin B1Vitamin B1 +89900%
Contains more Vitamin B5Vitamin B5 +3110.7%
Contains more Vitamin B6Vitamin B6 +14200%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +44300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +166.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.177mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Espresso DV% diff.
Folate 444µg 1µg 111%
Iron 8.7mg 0.13mg 107%
Copper 1mg 0.05mg 106%
Vitamin B1 0.9mg 0.001mg 75%
Fiber 15.5g 0g 62%
Phosphorus 440mg 7mg 62%
Caffeine 0mg 212mg 53%
Protein 21.25g 0.12g 42%
Manganese 1mg 0.05mg 41%
Potassium 1500mg 115mg 41%
Vitamin B6 0.286mg 0.002mg 22%
Carbs 63.25g 1.67g 21%
Vitamin B3 1.955mg 5.207mg 20%
Zinc 2.2mg 0.05mg 20%
Magnesium 160mg 80mg 19%
Vitamin B5 0.899mg 0.028mg 17%
Calories 339kcal 9kcal 17%
Calcium 160mg 2mg 16%
Selenium 3.2µg 0µg 6%
Vitamin K 5.6µg 0.1µg 5%
Polyunsaturated fat 0.387g 0.092g 2%
Vitamin E 0.21mg 0.01mg 1%
Saturated fat 0.232g 0.092g 1%
Fats 0.9g 0.18g 1%
Vitamin B2 0.193mg 0.177mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 47.75g 1.67g N/A
Sugar 2.12g 0g N/A
Sodium 9mg 14mg 0%
Choline 2.6mg 0%
Monounsaturated fat 0.078g 0g 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%

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
2% 98%
Protein: 0.12 g
Fats: 0.18 g
Carbs: 1.67 g
Water: 97.8 g
Other: 0.23 g
Contains more ProteinProtein +17608.3%
Contains more FatsFats +400%
Contains more CarbsCarbs +3687.4%
Contains more OtherOther +1465.2%
Contains more WaterWater +789.1%

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
50% 50%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +320.7%
Contains less Sat. FatSaturated fat -60.3%

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. Espresso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171891/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.