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  6. Black turtle bean vs. Sardines

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

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The main differences between black turtle bean and sardines

  • Black turtle bean is richer in folate, copper, iron, vitamin B1, fiber, manganese, and potassium, yet sardines are richer in vitamin B12 and selenium.
  • Daily need coverage for vitamin B12 for sardines is 373% higher.
  • Sardines have a lower glycemic index than black turtle bean.

Food types used in this article are Beans, black turtle, mature seeds, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Black turtle bean vs Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +310.3%
Contains more PotassiumPotassium +277.8%
Contains more IronIron +197.9%
Contains more CopperCopper +437.6%
Contains more ZincZinc +67.9%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +825.9%
Contains more CalciumCalcium +138.8%
Contains more PhosphorusPhosphorus +11.4%
Contains more SeleniumSelenium +1546.9%

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin B1Vitamin B1 +1025%
Contains more Vitamin B5Vitamin B5 +40%
Contains more Vitamin B6Vitamin B6 +71.3%
Contains more Vitamin KVitamin K +115.4%
Contains more FolateFolate +4340%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +871.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +17.6%
Contains more Vitamin B3Vitamin B3 +168.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Folate 444µg 10µg 109%
Selenium 3.2µg 52.7µg 90%
Copper 1mg 0.186mg 90%
Iron 8.7mg 2.92mg 72%
Vitamin B1 0.9mg 0.08mg 68%
Fiber 15.5g 0g 62%
Cholesterol 0mg 142mg 47%
Manganese 1mg 0.108mg 39%
Potassium 1500mg 397mg 32%
Polyunsaturated fat 0.387g 5.148g 32%
Magnesium 160mg 39mg 29%
Vitamin D 0µg 4.8µg 24%
Vitamin D 0IU 193IU 24%
Calcium 160mg 382mg 22%
Vitamin B3 1.955mg 5.245mg 21%
Carbs 63.25g 0g 21%
Fats 0.9g 11.45g 16%
Choline 75mg 14%
Sodium 9mg 307mg 13%
Vitamin E 0.21mg 2.04mg 12%
Monounsaturated fat 0.078g 3.869g 9%
Vitamin B6 0.286mg 0.167mg 9%
Zinc 2.2mg 1.31mg 8%
Calories 339kcal 208kcal 7%
Protein 21.25g 24.62g 7%
Phosphorus 440mg 490mg 7%
Saturated fat 0.232g 1.528g 6%
Vitamin B5 0.899mg 0.642mg 5%
Vitamin A 0µg 32µg 4%
Vitamin B2 0.193mg 0.227mg 3%
Vitamin K 5.6µg 2.6µg 3%
Net carbs 47.75g 0g N/A
Sugar 2.12g 0g N/A
Tryptophan 0.252mg 0.276mg 0%
Threonine 0.894mg 1.079mg 0%
Isoleucine 0.938mg 1.134mg 0%
Leucine 1.697mg 2.001mg 0%
Lysine 1.459mg 2.26mg 0%
Methionine 0.32mg 0.729mg 0%
Phenylalanine 1.149mg 0.961mg 0%
Valine 1.112mg 1.268mg 0%
Histidine 0.592mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +15.9%
Contains more FatsFats +1172.2%
Contains more WaterWater +441.9%
Contains more OtherOther +20%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -84.8%
Contains more Mono. FatMonounsaturated fat +4860.3%
Contains more Poly. FatPolyunsaturated fat +1230.2%

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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.