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  6. Black turtle bean vs. Focaccia

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

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How are black turtle bean and focaccia different?

  • Black turtle bean has more copper, folate, iron, fiber, phosphorus, potassium, vitamin B1, magnesium, and manganese than focaccia.
  • Daily need coverage for copper for black turtle bean is 101% higher.
  • Black turtle bean contains 13 times more potassium than focaccia. While black turtle bean contains 1500mg of potassium, focaccia contains only 114mg.
  • Black turtle bean has less sodium.
  • Black turtle bean has a lower glycemic index (20) than focaccia (63).

Beans, black turtle, mature seeds, raw and Focaccia, Italian flatbread, plain are the varieties used in this article.

Infographic

Black turtle bean vs Focaccia 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 14% 11% 10% 119% 30% 36% 55% 73% 47% 87%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +357.1%
Contains more PotassiumPotassium +1215.8%
Contains more IronIron +175.3%
Contains more CopperCopper +998.9%
Contains more ZincZinc +65.4%
Contains more PhosphorusPhosphorus +243.8%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +174.7%
Contains more SeleniumSelenium +396.9%

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% 0% 28% 0% 118% 69% 69% 39% 26% 0% 14% 104% 1.6%
Contains more Vitamin B1Vitamin B1 +91.5%
Contains more Vitamin B5Vitamin B5 +39.4%
Contains more Vitamin B6Vitamin B6 +153.1%
Contains more FolateFolate +221.7%
Contains more Vitamin EVitamin E +576.2%
Contains more Vitamin B2Vitamin B2 +56%
Contains more Vitamin B3Vitamin B3 +87.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5.7µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Focaccia DV% diff.
Copper 1mg 0.091mg 101%
Folate 444µg 138µg 77%
Iron 8.7mg 3.16mg 69%
Fiber 15.5g 1.8g 55%
Phosphorus 440mg 128mg 45%
Potassium 1500mg 114mg 41%
Vitamin B1 0.9mg 0.47mg 36%
Magnesium 160mg 20mg 33%
Manganese 1mg 0.364mg 28%
Protein 21.25g 8.77g 25%
Sodium 9mg 561mg 24%
Selenium 3.2µg 15.9µg 23%
Monounsaturated fat 0.078g 5.67g 14%
Calcium 160mg 35mg 13%
Vitamin B6 0.286mg 0.113mg 13%
Vitamin B3 1.955mg 3.67mg 11%
Fats 0.9g 7.89g 11%
Carbs 63.25g 35.82g 9%
Vitamin E 0.21mg 1.42mg 8%
Zinc 2.2mg 1.33mg 8%
Vitamin B2 0.193mg 0.301mg 8%
Calories 339kcal 249kcal 5%
Vitamin B5 0.899mg 0.645mg 5%
Polyunsaturated fat 0.387g 0.994g 4%
Saturated fat 0.232g 0.877g 3%
Choline 2.9mg 1%
Net carbs 47.75g 34.02g N/A
Sugar 2.12g 1.75g N/A
Vitamin K 5.6µg 5.7µg 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
9% 8% 36% 46%
Protein: 8.77 g
Fats: 7.89 g
Carbs: 35.82 g
Water: 45.91 g
Other: 1.61 g
Contains more ProteinProtein +142.3%
Contains more CarbsCarbs +76.6%
Contains more OtherOther +123.6%
Contains more FatsFats +776.7%
Contains more WaterWater +317.4%

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
12% 75% 13%
Saturated fat: Sat. Fat 0.877 g
Monounsaturated fat: Mono. Fat 5.67 g
Polyunsaturated fat: Poly. Fat 0.994 g
Contains less Sat. FatSaturated fat -73.5%
Contains more Mono. FatMonounsaturated fat +7169.2%
Contains more Poly. FatPolyunsaturated fat +156.8%

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. Focaccia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167945/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.