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  6. Black turtle bean vs. Goat

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

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A recap on differences between black turtle bean and goat

  • Black turtle bean is higher in folate, copper, vitamin B1, iron, fiber, manganese, magnesium, phosphorus, and potassium, yet goat is higher in vitamin B12.
  • Black turtle bean covers your daily folate needs 110% more than goat.
  • The glycemic index of goat is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Game meat, goat, cooked, roasted.

Infographic

Black turtle bean vs Goat 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%
Goat
Goat
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +841.2%
Contains more PotassiumPotassium +270.4%
Contains more IronIron +133.2%
Contains more CopperCopper +230%
Contains more PhosphorusPhosphorus +118.9%
Contains less SodiumSodium -89.5%
Contains more ManganeseManganese +2281%
Contains more ZincZinc +139.5%
Contains more SeleniumSelenium +268.8%

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%
Goat
Goat
5
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% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +366.7%
Contains more FolateFolate +8780%
Contains more Vitamin EVitamin E +61.9%
Contains more Vitamin B2Vitamin B2 +216.1%
Contains more Vitamin B3Vitamin B3 +102%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Goat DV% diff.
Folate 444µg 5µg 110%
Copper 1mg 0.303mg 77%
Vitamin B1 0.9mg 0.09mg 68%
Iron 8.7mg 3.73mg 62%
Fiber 15.5g 0g 62%
Vitamin B12 0µg 1.19µg 50%
Manganese 1mg 0.042mg 42%
Magnesium 160mg 0mg 38%
Phosphorus 440mg 201mg 34%
Vitamin B2 0.193mg 0.61mg 32%
Potassium 1500mg 405mg 32%
Zinc 2.2mg 5.27mg 28%
Cholesterol 0mg 75mg 25%
Vitamin B6 0.286mg 0mg 22%
Carbs 63.25g 0g 21%
Choline 106.4mg 19%
Vitamin B5 0.899mg 18%
Selenium 3.2µg 11.8µg 16%
Calcium 160mg 17mg 14%
Vitamin B3 1.955mg 3.95mg 12%
Protein 21.25g 27.1g 12%
Calories 339kcal 143kcal 10%
Vitamin K 5.6µg 1.2µg 4%
Sodium 9mg 86mg 3%
Fats 0.9g 3.03g 3%
Saturated fat 0.232g 0.93g 3%
Monounsaturated fat 0.078g 1.36g 3%
Vitamin E 0.21mg 0.34mg 1%
Polyunsaturated fat 0.387g 0.23g 1%
Net carbs 47.75g 0g N/A
Sugar 2.12g 0g N/A
Tryptophan 0.252mg 0.403mg 0%
Threonine 0.894mg 1.29mg 0%
Isoleucine 0.938mg 1.371mg 0%
Leucine 1.697mg 2.258mg 0%
Lysine 1.459mg 2.016mg 0%
Methionine 0.32mg 0.726mg 0%
Phenylalanine 1.149mg 0.941mg 0%
Valine 1.112mg 1.452mg 0%
Histidine 0.592mg 0.565mg 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
Goat
Goat
3
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +116.9%
Contains more ProteinProtein +27.5%
Contains more FatsFats +236.7%
Contains more WaterWater +520.1%

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
Goat
Goat
1
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 g
Contains less Sat. FatSaturated fat -75.1%
Contains more Poly. FatPolyunsaturated fat +68.3%
Contains more Mono. FatMonounsaturated fat +1643.6%

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. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.