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  6. Black turtle bean vs. Grape

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

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What are the differences between black turtle bean and grapes?

  • Black turtle bean is richer than grapes in folate, copper, iron, vitamin B1, phosphorus, fiber, potassium, magnesium, zinc, and vitamin B5.
  • Black turtle bean's daily need coverage for folate is 110% more.
  • Black turtle bean has 55 times more zinc than grapes. While black turtle bean has 2.2mg of zinc, grapes have only 0.04mg.
  • The glycemic index of black turtle bean is lower.

We used Beans, black turtle, mature seeds, raw and Grapes, american type (slip skin), raw types in this article.

Infographic

Black turtle bean vs Grape 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%
Grape
Grape
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +3100%
Contains more CalciumCalcium +1042.9%
Contains more PotassiumPotassium +685.3%
Contains more IronIron +2900%
Contains more CopperCopper +2400%
Contains more ZincZinc +5400%
Contains more PhosphorusPhosphorus +4300%
Contains more ManganeseManganese +39.3%
Contains more SeleniumSelenium +3100%
Contains less SodiumSodium -77.8%

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%
Grape
Grape
4
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Contains more Vitamin B1Vitamin B1 +878.3%
Contains more Vitamin B2Vitamin B2 +238.6%
Contains more Vitamin B3Vitamin B3 +551.7%
Contains more Vitamin B5Vitamin B5 +3645.8%
Contains more Vitamin B6Vitamin B6 +160%
Contains more FolateFolate +11000%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +160.7%
~equal in Vitamin E ~0.19mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Grape DV% diff.
Folate 444µg 4µg 110%
Copper 1mg 0.04mg 107%
Iron 8.7mg 0.29mg 105%
Vitamin B1 0.9mg 0.092mg 67%
Phosphorus 440mg 10mg 61%
Fiber 15.5g 0.9g 58%
Protein 21.25g 0.63g 41%
Potassium 1500mg 191mg 39%
Magnesium 160mg 5mg 37%
Zinc 2.2mg 0.04mg 20%
Vitamin B5 0.899mg 0.024mg 18%
Carbs 63.25g 17.15g 15%
Calcium 160mg 14mg 15%
Vitamin B6 0.286mg 0.11mg 14%
Calories 339kcal 67kcal 14%
Manganese 1mg 0.718mg 12%
Vitamin B2 0.193mg 0.057mg 10%
Vitamin B3 1.955mg 0.3mg 10%
Vitamin K 5.6µg 14.6µg 8%
Selenium 3.2µg 0.1µg 6%
Vitamin C 0mg 4mg 4%
Polyunsaturated fat 0.387g 0.102g 2%
Choline 5.6mg 1%
Saturated fat 0.232g 0.114g 1%
Fats 0.9g 0.35g 1%
Vitamin A 0µg 5µg 1%
Net carbs 47.75g 16.25g N/A
Sugar 2.12g 16.25g N/A
Sodium 9mg 2mg 0%
Vitamin E 0.21mg 0.19mg 0%
Monounsaturated fat 0.078g 0.014g 0%
Tryptophan 0.252mg 0.003mg 0%
Threonine 0.894mg 0.017mg 0%
Isoleucine 0.938mg 0.005mg 0%
Leucine 1.697mg 0.013mg 0%
Lysine 1.459mg 0.014mg 0%
Methionine 0.32mg 0.021mg 0%
Phenylalanine 1.149mg 0.013mg 0%
Valine 1.112mg 0.017mg 0%
Histidine 0.592mg 0.023mg 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
Grape
Grape
1
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +3273%
Contains more FatsFats +157.1%
Contains more CarbsCarbs +268.8%
Contains more OtherOther +531.6%
Contains more WaterWater +639.1%

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
Grape
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +457.1%
Contains more Poly. FatPolyunsaturated fat +279.4%
Contains less Sat. FatSaturated fat -50.9%

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.