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  6. Black turtle bean vs. Ground beef

Black turtle bean vs. Ground beef — In-Depth Nutrition Comparison

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Differences between black turtle bean and ground beef

  • Black turtle bean has more folate, copper, iron, vitamin B1, fiber, manganese, phosphorus, potassium, and magnesium, while ground beef has more vitamin B12.
  • Black turtle bean's daily need coverage for folate is 109% higher.
  • Ground beef has a lower glycemic index. The glycemic index of ground beef is 0, while the glycemic index of black turtle bean is 20.

The food types used in this comparison are Beans, black turtle, mature seeds, raw and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked.

Infographic

Black turtle bean vs Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +841.2%
Contains more CalciumCalcium +384.8%
Contains more PotassiumPotassium +522.4%
Contains more IronIron +283.3%
Contains more CopperCopper +1165.8%
Contains more PhosphorusPhosphorus +165.1%
Contains less SodiumSodium -87.7%
Contains more ManganeseManganese +11011.1%
Contains more ZincZinc +165.5%
Contains more SeleniumSelenium +496.9%

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 0% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B1Vitamin B1 +1664.7%
Contains more Vitamin B2Vitamin B2 +12.9%
Contains more Vitamin B5Vitamin B5 +75.6%
Contains more Vitamin KVitamin K +93.1%
Contains more FolateFolate +6242.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +105.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.311mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Ground beef DV% diff.
Folate 444µg 7µg 109%
Vitamin B12 0µg 2.49µg 104%
Copper 1mg 0.079mg 102%
Iron 8.7mg 2.27mg 80%
Vitamin B1 0.9mg 0.051mg 71%
Fiber 15.5g 0g 62%
Manganese 1mg 0.009mg 43%
Phosphorus 440mg 166mg 39%
Potassium 1500mg 241mg 37%
Magnesium 160mg 17mg 34%
Zinc 2.2mg 5.84mg 33%
Selenium 3.2µg 19.1µg 29%
Cholesterol 0mg 88mg 29%
Saturated fat 0.232g 6.073g 27%
Fats 0.9g 15.37g 22%
Carbs 63.25g 0g 21%
Monounsaturated fat 0.078g 7.322g 18%
Calcium 160mg 33mg 13%
Choline 73.2mg 13%
Vitamin B3 1.955mg 4.026mg 13%
Vitamin B5 0.899mg 0.512mg 8%
Protein 21.25g 23.87g 5%
Calories 339kcal 241kcal 5%
Sodium 9mg 73mg 3%
Vitamin K 5.6µg 2.9µg 2%
Vitamin B2 0.193mg 0.171mg 2%
Vitamin B6 0.286mg 0.311mg 2%
Vitamin E 0.21mg 0.12mg 1%
Net carbs 47.75g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 2.12g 0g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0g 1.173g N/A
Polyunsaturated fat 0.387g 0.408g 0%
Tryptophan 0.252mg 0.121mg 0%
Threonine 0.894mg 0.923mg 0%
Isoleucine 0.938mg 1.055mg 0%
Leucine 1.697mg 1.861mg 0%
Lysine 1.459mg 1.976mg 0%
Methionine 0.32mg 0.614mg 0%
Phenylalanine 1.149mg 0.931mg 0%
Valine 1.112mg 1.172mg 0%
Histidine 0.592mg 0.775mg 0%
Omega-6 - Gamma-linoleic acid 0.008g 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
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +50.6%
Contains more ProteinProtein +12.3%
Contains more FatsFats +1607.8%
Contains more WaterWater +430.6%

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
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +9287.2%
~equal in Polyunsaturated fat ~0.408g

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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.