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  6. Black turtle bean vs. Kit Kat

Black turtle bean vs. Kit Kat — In-Depth Nutrition Comparison

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A recap on the differences between black turtle bean and kit Kat

  • Black turtle bean is higher than kit Kat in folate, iron, copper, vitamin B1, fiber, phosphorus, manganese, potassium, and magnesium.
  • Black turtle bean covers your daily folate needs 108% more than kit Kat.
  • Black turtle bean contains 16 times more fiber than kit Kat. While black turtle bean contains 15.5g of fiber, kit Kat contains only 1g.
  • The amount of saturated fat in black turtle bean is lower.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Candies, KIT KAT Wafer Bar.

Infographic

Black turtle bean vs Kit Kat 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 26% 38% 20% 38% 73% 2.5% 58% 7% 13% 27%
Contains more MagnesiumMagnesium +332.4%
Contains more CalciumCalcium +28%
Contains more PotassiumPotassium +549.4%
Contains more IronIron +770%
Contains more CopperCopper +354.5%
Contains more ZincZinc +2344.4%
Contains more PhosphorusPhosphorus +225.9%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +900%
Contains more SeleniumSelenium +56.3%

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% 8% 6.8% 0% 29% 48% 9.4% 38% 4.6% 70% 13% 11% 17%
Contains more Vitamin B1Vitamin B1 +669.2%
Contains more Vitamin B3Vitamin B3 +291%
Contains more Vitamin B5Vitamin B5 +40.5%
Contains more Vitamin B6Vitamin B6 +1330%
Contains more FolateFolate +3071.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +61.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.21mg
~equal in Vitamin K ~5.2µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Kit Kat DV% diff.
Folate 444µg 14µg 108%
Iron 8.7mg 1mg 96%
Copper 1mg 0.22mg 87%
Saturated fat 0.232g 17.953g 81%
Vitamin B1 0.9mg 0.117mg 65%
Fiber 15.5g 1g 58%
Phosphorus 440mg 135mg 44%
Fats 0.9g 25.99g 39%
Manganese 1mg 0.1mg 39%
Potassium 1500mg 231mg 37%
Magnesium 160mg 37mg 29%
Protein 21.25g 6.51g 29%
Vitamin B12 0µg 0.56µg 23%
Vitamin B6 0.286mg 0.02mg 20%
Zinc 2.2mg 0.09mg 19%
Monounsaturated fat 0.078g 5.844g 14%
Calories 339kcal 518kcal 9%
Vitamin B3 1.955mg 0.5mg 9%
Choline 31mg 6%
Vitamin B5 0.899mg 0.64mg 5%
Starch 10.6g 4%
Caffeine 0mg 14mg 4%
Calcium 160mg 125mg 4%
Cholesterol 0mg 11mg 4%
Selenium 3.2µg 5µg 3%
Polyunsaturated fat 0.387g 0.895g 3%
Vitamin A 0µg 24µg 3%
Sodium 9mg 54mg 2%
Vitamin E 0.21mg 0.34mg 1%
Vitamin B2 0.193mg 0.21mg 1%
Net carbs 47.75g 63.59g N/A
Carbs 63.25g 64.59g 0%
Sugar 2.12g 48.68g N/A
Vitamin K 5.6µg 5.2µg 0%
Trans fat 0g 0.099g N/A
Tryptophan 0.252mg 0.09mg 0%
Threonine 0.894mg 0.19mg 0%
Isoleucine 0.938mg 0.28mg 0%
Leucine 1.697mg 0.52mg 0%
Lysine 1.459mg 0.28mg 0%
Methionine 0.32mg 0.16mg 0%
Phenylalanine 1.149mg 0.27mg 0%
Valine 1.112mg 0.36mg 0%
Histidine 0.592mg 0.11mg 0%
Fructose 0.2g 0%
Omega-3 - ALA 0.075g 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
7% 26% 65%
Protein: 6.51 g
Fats: 25.99 g
Carbs: 64.59 g
Water: 1.63 g
Other: 1.28 g
Contains more ProteinProtein +226.4%
Contains more WaterWater +574.8%
Contains more OtherOther +181.3%
Contains more FatsFats +2787.8%
~equal in Carbs ~64.59g

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
73% 24% 4%
Saturated fat: Sat. Fat 17.953 g
Monounsaturated fat: Mono. Fat 5.844 g
Polyunsaturated fat: Poly. Fat 0.895 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +7392.3%
Contains more Poly. FatPolyunsaturated fat +131.3%

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. Kit Kat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167992/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.