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Black turtle bean vs. Salmon raw — In-Depth Nutrition Comparison

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Important differences between black turtle bean and salmon raw

  • Black turtle bean has more folate, iron, copper, fiber, vitamin B1, and manganese; however, salmon raw has more vitamin B12, selenium, vitamin B6, and vitamin B3.
  • Salmon raw's daily need coverage for vitamin B12 is 133% more.
  • Black turtle bean has a higher glycemic index than salmon raw.

The food varieties used in the comparison are Beans, black turtle, mature seeds, raw and Fish, salmon, Atlantic, wild, raw.

Infographic

Black turtle bean vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +451.7%
Contains more CalciumCalcium +1233.3%
Contains more PotassiumPotassium +206.1%
Contains more IronIron +987.5%
Contains more CopperCopper +300%
Contains more ZincZinc +243.8%
Contains more PhosphorusPhosphorus +120%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +6150%
Contains more SeleniumSelenium +1040.6%

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +298.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1676%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +96.9%
Contains more Vitamin B3Vitamin B3 +302%
Contains more Vitamin B5Vitamin B5 +85.1%
Contains more Vitamin B6Vitamin B6 +186%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more FatsFats +604.4%
Contains more WaterWater +522.7%
Contains more OtherOther +47.8%
~equal in Protein ~19.84g

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -76.4%
Contains more Mono. FatMonounsaturated fat +2596.2%
Contains more Poly. FatPolyunsaturated fat +556.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Salmon raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Folate 444µg 25µg 105%
Iron 8.7mg 0.8mg 99%
Copper 1mg 0.25mg 83%
Fiber 15.5g 0g 62%
Selenium 3.2µg 36.5µg 61%
Vitamin B1 0.9mg 0.226mg 56%
Manganese 1mg 0.016mg 43%
Vitamin B6 0.286mg 0.818mg 41%
Vitamin B3 1.955mg 7.86mg 37%
Phosphorus 440mg 200mg 34%
Magnesium 160mg 29mg 31%
Potassium 1500mg 490mg 30%
Carbs 63.25g 0g 21%
Cholesterol 0mg 55mg 18%
Calcium 160mg 12mg 15%
Vitamin B5 0.899mg 1.664mg 15%
Polyunsaturated fat 0.387g 2.539g 14%
Zinc 2.2mg 0.64mg 14%
Vitamin B2 0.193mg 0.38mg 14%
Calories 339kcal 142kcal 10%
Fats 0.9g 6.34g 8%
Monounsaturated fat 0.078g 2.103g 5%
Vitamin K 5.6µg 5%
Protein 21.25g 19.84g 3%
Saturated fat 0.232g 0.981g 3%
Sodium 9mg 44mg 2%
Vitamin E 0.21mg 1%
Vitamin A 0µg 12µg 1%
Net carbs 47.75g 0g N/A
Sugar 2.12g N/A
Tryptophan 0.252mg 0.222mg 0%
Threonine 0.894mg 0.87mg 0%
Isoleucine 0.938mg 0.914mg 0%
Leucine 1.697mg 1.613mg 0%
Lysine 1.459mg 1.822mg 0%
Methionine 0.32mg 0.587mg 0%
Phenylalanine 1.149mg 0.775mg 0%
Valine 1.112mg 1.022mg 0%
Histidine 0.592mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Salmon raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Black turtle bean
77%
Salmon raw
Minerals Daily Need Coverage Score
135%
Black turtle bean
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 20)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 35mg)
Which food is lower in Saturated fat?
Black turtle bean
Black turtle bean is lower in Saturated fat (difference - 0.749g)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $11.4)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.