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  6. Black turtle bean vs. Garlic

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

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Differences between black turtle bean and garlic

  • Black turtle bean has more folate, iron, copper, vitamin B1, fiber, phosphorus, potassium, and magnesium, while garlic has more vitamin B6 and vitamin C.
  • Black turtle bean's daily need coverage for folate is 110% higher.
  • Garlic contains 7 times less fiber than black turtle bean. Black turtle bean contains 15.5g of fiber, while garlic contains 2.1g.

The food types used in this comparison are Beans, black turtle, mature seeds, raw and Garlic, raw.

Infographic

Black turtle bean vs Garlic 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%
Garlic
Garlic
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +540%
Contains more PotassiumPotassium +274.1%
Contains more IronIron +411.8%
Contains more CopperCopper +234.4%
Contains more ZincZinc +89.7%
Contains more PhosphorusPhosphorus +187.6%
Contains less SodiumSodium -47.1%
Contains more CalciumCalcium +13.1%
Contains more ManganeseManganese +67.2%
Contains more SeleniumSelenium +343.8%

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%
Garlic
Garlic
3
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin EVitamin E +162.5%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +75.5%
Contains more Vitamin B3Vitamin B3 +179.3%
Contains more Vitamin B5Vitamin B5 +50.8%
Contains more Vitamin KVitamin K +229.4%
Contains more FolateFolate +14700%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +331.8%
~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 Garlic DV% diff.
Folate 444µg 3µg 110%
Iron 8.7mg 1.7mg 88%
Copper 1mg 0.299mg 78%
Vitamin B6 0.286mg 1.235mg 73%
Vitamin B1 0.9mg 0.2mg 58%
Fiber 15.5g 2.1g 54%
Phosphorus 440mg 153mg 41%
Vitamin C 0mg 31.2mg 35%
Magnesium 160mg 25mg 32%
Potassium 1500mg 401mg 32%
Protein 21.25g 6.36g 30%
Manganese 1mg 1.672mg 29%
Selenium 3.2µg 14.2µg 20%
Calories 339kcal 149kcal 10%
Carbs 63.25g 33.06g 10%
Zinc 2.2mg 1.16mg 9%
Vitamin B3 1.955mg 0.7mg 8%
Vitamin B5 0.899mg 0.596mg 6%
Vitamin B2 0.193mg 0.11mg 6%
Choline 23.2mg 4%
Vitamin K 5.6µg 1.7µg 3%
Calcium 160mg 181mg 2%
Saturated fat 0.232g 0.089g 1%
Fats 0.9g 0.5g 1%
Polyunsaturated fat 0.387g 0.249g 1%
Vitamin E 0.21mg 0.08mg 1%
Net carbs 47.75g 30.96g N/A
Sugar 2.12g 1g N/A
Sodium 9mg 17mg 0%
Monounsaturated fat 0.078g 0.011g 0%
Tryptophan 0.252mg 0.066mg 0%
Threonine 0.894mg 0.157mg 0%
Isoleucine 0.938mg 0.217mg 0%
Leucine 1.697mg 0.308mg 0%
Lysine 1.459mg 0.273mg 0%
Methionine 0.32mg 0.076mg 0%
Phenylalanine 1.149mg 0.183mg 0%
Valine 1.112mg 0.291mg 0%
Histidine 0.592mg 0.113mg 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
Garlic
Garlic
1
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more ProteinProtein +234.1%
Contains more FatsFats +80%
Contains more CarbsCarbs +91.3%
Contains more OtherOther +140%
Contains more WaterWater +432.5%

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
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +609.1%
Contains more Poly. FatPolyunsaturated fat +55.4%
Contains less Sat. FatSaturated fat -61.6%

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.