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  6. Black turtle bean vs. Kumquat

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

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A recap on the differences between black turtle bean and kumquat

  • Black turtle bean is higher in folate, copper, iron, vitamin B1, phosphorus, potassium, manganese, fiber, and magnesium, yet kumquat is higher in vitamin C.
  • Black turtle bean covers your daily folate needs 107% more than kumquat.
  • Black turtle bean contains 24 times more vitamin B1 than kumquat. While black turtle bean contains 0.9mg of vitamin B1, kumquat contains only 0.037mg.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Kumquats, raw.

Infographic

Black turtle bean vs Kumquat 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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +158.1%
Contains more PotassiumPotassium +706.5%
Contains more IronIron +911.6%
Contains more CopperCopper +952.6%
Contains more ZincZinc +1194.1%
Contains more PhosphorusPhosphorus +2215.8%
Contains less SodiumSodium -10%
Contains more ManganeseManganese +640.7%
Contains more SeleniumSelenium +∞%

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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +2332.4%
Contains more Vitamin B2Vitamin B2 +114.4%
Contains more Vitamin B3Vitamin B3 +355.7%
Contains more Vitamin B5Vitamin B5 +332.2%
Contains more Vitamin B6Vitamin B6 +694.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2511.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Kumquat DV% diff.
Folate 444µg 17µg 107%
Copper 1mg 0.095mg 101%
Iron 8.7mg 0.86mg 98%
Vitamin B1 0.9mg 0.037mg 72%
Phosphorus 440mg 19mg 60%
Vitamin C 0mg 43.9mg 49%
Potassium 1500mg 186mg 39%
Protein 21.25g 1.88g 39%
Manganese 1mg 0.135mg 38%
Fiber 15.5g 6.5g 36%
Magnesium 160mg 20mg 33%
Vitamin B6 0.286mg 0.036mg 19%
Zinc 2.2mg 0.17mg 18%
Carbs 63.25g 15.9g 16%
Vitamin B5 0.899mg 0.208mg 14%
Calories 339kcal 71kcal 13%
Vitamin B3 1.955mg 0.429mg 10%
Calcium 160mg 62mg 10%
Vitamin B2 0.193mg 0.09mg 8%
Selenium 3.2µg 0µg 6%
Vitamin K 5.6µg 0µg 5%
Vitamin A 0µg 15µg 2%
Choline 8.4mg 2%
Polyunsaturated fat 0.387g 0.171g 1%
Saturated fat 0.232g 0.103g 1%
Fats 0.9g 0.86g 0%
Net carbs 47.75g 9.4g N/A
Sugar 2.12g 9.36g N/A
Sodium 9mg 10mg 0%
Vitamin E 0.21mg 0.15mg 0%
Monounsaturated fat 0.078g 0.154g 0%
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 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
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more ProteinProtein +1030.3%
Contains more CarbsCarbs +297.8%
Contains more OtherOther +605.9%
Contains more WaterWater +635%
~equal in Fats ~0.86g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains more Poly. FatPolyunsaturated fat +126.3%
Contains less Sat. FatSaturated fat -55.6%
Contains more Mono. FatMonounsaturated fat +97.4%

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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.