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  6. Black turtle bean vs. French fries

Black turtle bean vs. French fries — In-Depth Nutrition Comparison

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The main differences between black turtle bean and french fries

  • Black turtle bean is richer than french fries in folate, iron, copper, vitamin B1, fiber, phosphorus, manganese, magnesium, potassium, and zinc.
  • Daily need coverage for folate for black turtle bean is 104% higher.
  • Black turtle bean contains 11 times more iron than french fries. Black turtle bean contains 8.7mg of iron, while french fries contain 0.81mg.
  • Black turtle bean has a lower glycemic index than french fries.

Food types used in this article are Beans, black turtle, mature seeds, raw and Fast foods, potato, french fried in vegetable oil.

Infographic

Black turtle bean vs French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more MagnesiumMagnesium +357.1%
Contains more CalciumCalcium +788.9%
Contains more PotassiumPotassium +159.1%
Contains more IronIron +974.1%
Contains more CopperCopper +706.5%
Contains more ZincZinc +340%
Contains more PhosphorusPhosphorus +252%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +304.9%
Contains more SeleniumSelenium +255.6%

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin B1Vitamin B1 +429.4%
Contains more Vitamin B2Vitamin B2 +394.9%
Contains more Vitamin B5Vitamin B5 +55%
Contains more FolateFolate +1380%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +695.2%
Contains more Vitamin B3Vitamin B3 +53.7%
Contains more Vitamin B6Vitamin B6 +30.1%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean French fries DV% diff.
Folate 444µg 30µg 104%
Iron 8.7mg 0.81mg 99%
Copper 1mg 0.124mg 97%
Vitamin B1 0.9mg 0.17mg 61%
Fiber 15.5g 3.8g 47%
Phosphorus 440mg 125mg 45%
Protein 21.25g 3.43g 36%
Manganese 1mg 0.247mg 33%
Polyunsaturated fat 0.387g 5.398g 33%
Magnesium 160mg 35mg 30%
Potassium 1500mg 579mg 27%
Fats 0.9g 14.73g 21%
Zinc 2.2mg 0.5mg 15%
Monounsaturated fat 0.078g 5.969g 15%
Calcium 160mg 18mg 14%
Vitamin B2 0.193mg 0.039mg 12%
Saturated fat 0.232g 2.336g 10%
Vitamin E 0.21mg 1.67mg 10%
Sodium 9mg 210mg 9%
Choline 36.8mg 7%
Vitamin B3 1.955mg 3.004mg 7%
Carbs 63.25g 41.44g 7%
Vitamin B6 0.286mg 0.372mg 7%
Vitamin B5 0.899mg 0.58mg 6%
Vitamin K 5.6µg 11.2µg 5%
Vitamin C 0mg 4.7mg 5%
Selenium 3.2µg 0.9µg 4%
Calories 339kcal 312kcal 1%
Net carbs 47.75g 37.64g N/A
Sugar 2.12g 0.3g N/A
Trans fat 0g 0.06g N/A
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%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g 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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +519.5%
Contains more CarbsCarbs +52.6%
Contains more OtherOther +94.6%
Contains more FatsFats +1536.7%
Contains more WaterWater +250.5%

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% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -90.1%
Contains more Mono. FatMonounsaturated fat +7552.6%
Contains more Poly. FatPolyunsaturated fat +1294.8%

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.