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  6. Black turtle bean vs. Sardine

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

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The main differences between Black turtle bean and Sardine

  • Black turtle bean is richer in Folate, Copper, Iron, Vitamin B1, Fiber, Manganese, and Potassium, yet Sardine is richer in Vitamin B12, and Selenium.
  • Daily need coverage for Vitamin B12 from Sardine is 373% higher.

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 Sardine 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% 1% 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% 6.5% 41% 144% 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 +535.3%
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

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%

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 Sardine
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Sardine Opinion
Calories 339kcal 208kcal Black turtle bean
Protein 21.25g 24.62g Sardine
Fats 0.9g 11.45g Sardine
Net carbs 47.75g 0g Black turtle bean
Carbs 63.25g 0g Black turtle bean
Cholesterol 0mg 142mg Black turtle bean
Vitamin D 0IU 193IU Sardine
Magnesium 160mg 39mg Black turtle bean
Calcium 160mg 382mg Sardine
Potassium 1500mg 397mg Black turtle bean
Iron 8.7mg 2.92mg Black turtle bean
Sugar 2.12g 0g Sardine
Fiber 15.5g 0g Black turtle bean
Copper 1mg 0.186mg Black turtle bean
Zinc 2.2mg 1.31mg Black turtle bean
Phosphorus 440mg 490mg Sardine
Sodium 9mg 307mg Black turtle bean
Vitamin A 17IU 108IU Sardine
Vitamin A RAE 0µg 32µg Sardine
Vitamin E 0.21mg 2.04mg Sardine
Vitamin D 0µg 4.8µg Sardine
Manganese 1mg 0.108mg Black turtle bean
Selenium 3.2µg 52.7µg Sardine
Vitamin B1 0.9mg 0.08mg Black turtle bean
Vitamin B2 0.193mg 0.227mg Sardine
Vitamin B3 1.955mg 5.245mg Sardine
Vitamin B5 0.899mg 0.642mg Black turtle bean
Vitamin B6 0.286mg 0.167mg Black turtle bean
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 5.6µg 2.6µg Black turtle bean
Folate 444µg 10µg Black turtle bean
Choline 75mg Sardine
Saturated Fat 0.232g 1.528g Black turtle bean
Monounsaturated Fat 0.078g 3.869g Sardine
Polyunsaturated fat 0.387g 5.148g Sardine
Tryptophan 0.252mg 0.276mg Sardine
Threonine 0.894mg 1.079mg Sardine
Isoleucine 0.938mg 1.134mg Sardine
Leucine 1.697mg 2.001mg Sardine
Lysine 1.459mg 2.26mg Sardine
Methionine 0.32mg 0.729mg Sardine
Phenylalanine 1.149mg 0.961mg Black turtle bean
Valine 1.112mg 1.268mg Sardine
Histidine 0.592mg 0.725mg Sardine
Omega-3 - EPA 0g 0.473g Sardine
Omega-3 - DHA 0g 0.509g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Sardine
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
124%
Sardine
Minerals Daily Need Coverage Score
135%
Black turtle bean
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 20)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 298mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 1.296g)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $5.4)
Which food is richer in minerals?
?
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.
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. Sardine - 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.