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  6. Black turtle bean vs. Groat

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

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The main differences between Black turtle bean and Groat

  • Black turtle bean is richer in Folate, Iron, Vitamin B1, Potassium, Fiber, Calcium, and Phosphorus, yet Groat is richer in Vitamin B3, Vitamin B2, and Magnesium.
  • Daily need coverage for Folate from Black turtle bean is 104% higher.
  • Black turtle bean contains 9 times more Vitamin B1 than Groat. Black turtle bean contains 0.9mg of Vitamin B1, while Groat contains 0.101mg.

Food types used in this article are Beans, black turtle, mature seeds, raw and Buckwheat.

Infographic

Black turtle bean vs Groat 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.
Black turtle bean
Black turtle bean
4
:
6
Groat
Groat
Contains more Calcium +788.9%
Contains more Iron +295.5%
Contains more Phosphorus +26.8%
Contains more Potassium +226.1%
Contains more Magnesium +44.4%
Contains less Sodium -88.9%
Contains more Manganese +30%
Contains more Selenium +159.4%
Equal in Zinc - 2.4
Equal in Copper - 1.1
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +788.9%
Contains more Iron +295.5%
Contains more Phosphorus +26.8%
Contains more Potassium +226.1%
Contains more Magnesium +44.4%
Contains less Sodium -88.9%
Contains more Manganese +30%
Contains more Selenium +159.4%
Equal in Zinc - 2.4
Equal in Copper - 1.1

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.
Black turtle bean
Black turtle bean
6
:
3
Groat
Groat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +791.1%
Contains more Vitamin B6 +36.2%
Contains more Folate +1380%
Contains more Vitamin B2 +120.2%
Contains more Vitamin B3 +259.1%
Contains more Vitamin B5 +37.2%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +791.1%
Contains more Vitamin B6 +36.2%
Contains more Folate +1380%
Contains more Vitamin B2 +120.2%
Contains more Vitamin B3 +259.1%
Contains more Vitamin B5 +37.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
3
:
2
Groat
Groat
Contains more Protein +60.4%
Contains more Water +12.8%
Contains more Other +71.4%
Contains more Fats +277.8%
Contains more Carbs +13%
Black turtle bean
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Groat
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more Protein +60.4%
Contains more Water +12.8%
Contains more Other +71.4%
Contains more Fats +277.8%
Contains more Carbs +13%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
1
:
2
Groat
Groat
Contains less Saturated Fat -68.7%
Contains more Monounsaturated Fat +1233.3%
Contains more Polyunsaturated fat +168.5%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains less Saturated Fat -68.7%
Contains more Monounsaturated Fat +1233.3%
Contains more Polyunsaturated fat +168.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Groat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Groat Opinion
Net carbs 47.75g 61.5g Groat
Protein 21.25g 13.25g Black turtle bean
Fats 0.9g 3.4g Groat
Carbs 63.25g 71.5g Groat
Calories 339kcal 343kcal Groat
Sugar 2.12g Groat
Fiber 15.5g 10g Black turtle bean
Calcium 160mg 18mg Black turtle bean
Iron 8.7mg 2.2mg Black turtle bean
Magnesium 160mg 231mg Groat
Phosphorus 440mg 347mg Black turtle bean
Potassium 1500mg 460mg Black turtle bean
Sodium 9mg 1mg Groat
Zinc 2.2mg 2.4mg Groat
Copper 1mg 1.1mg Groat
Manganese 1mg 1.3mg Groat
Selenium 3.2µg 8.3µg Groat
Vitamin A 17IU 0IU Black turtle bean
Vitamin E 0.21mg Black turtle bean
Vitamin B1 0.9mg 0.101mg Black turtle bean
Vitamin B2 0.193mg 0.425mg Groat
Vitamin B3 1.955mg 7.02mg Groat
Vitamin B5 0.899mg 1.233mg Groat
Vitamin B6 0.286mg 0.21mg Black turtle bean
Folate 444µg 30µg Black turtle bean
Vitamin K 5.6µg Black turtle bean
Tryptophan 0.252mg 0.192mg Black turtle bean
Threonine 0.894mg 0.506mg Black turtle bean
Isoleucine 0.938mg 0.498mg Black turtle bean
Leucine 1.697mg 0.832mg Black turtle bean
Lysine 1.459mg 0.672mg Black turtle bean
Methionine 0.32mg 0.172mg Black turtle bean
Phenylalanine 1.149mg 0.52mg Black turtle bean
Valine 1.112mg 0.678mg Black turtle bean
Histidine 0.592mg 0.309mg Black turtle bean
Saturated Fat 0.232g 0.741g Black turtle bean
Monounsaturated Fat 0.078g 1.04g Groat
Polyunsaturated fat 0.387g 1.039g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Groat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Black turtle bean
33%
Groat
Minerals Daily Need Coverage Score
135%
Black turtle bean
109%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 2.12g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.509g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 34)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.