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  6. Black turtle bean vs. Corn

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

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The main differences between black turtle bean and corn

  • Black turtle bean is richer than corn in copper, folate, iron, vitamin B1, fiber, phosphorus, potassium, manganese, magnesium, and calcium.
  • Daily need coverage for copper for black turtle bean is 106% higher.
  • Black turtle bean contains 53 times more calcium than corn. Black turtle bean contains 160mg of calcium, while corn contains 3mg.
  • Black turtle bean has a lower glycemic index than corn.

Food types used in this article are Beans, black turtle, mature seeds, raw and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Black turtle bean vs Corn 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%
Corn
Corn
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more MagnesiumMagnesium +515.4%
Contains more CalciumCalcium +5233.3%
Contains more PotassiumPotassium +588.1%
Contains more IronIron +1833.3%
Contains more CopperCopper +1940.8%
Contains more ZincZinc +254.8%
Contains more PhosphorusPhosphorus +471.4%
Contains more ManganeseManganese +498.8%
Contains more SeleniumSelenium +1500%
Contains less SodiumSodium -88.9%

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%
Corn
Corn
3
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B1Vitamin B1 +867.7%
Contains more Vitamin B2Vitamin B2 +238.6%
Contains more Vitamin B3Vitamin B3 +16.2%
Contains more Vitamin B5Vitamin B5 +13.5%
Contains more Vitamin B6Vitamin B6 +105.8%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +1830.4%
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 Corn DV% diff.
Copper 1mg 0.049mg 106%
Folate 444µg 23µg 105%
Iron 8.7mg 0.45mg 103%
Vitamin B1 0.9mg 0.093mg 67%
Phosphorus 440mg 77mg 52%
Fiber 15.5g 2.4g 52%
Potassium 1500mg 218mg 38%
Protein 21.25g 3.41g 36%
Manganese 1mg 0.167mg 36%
Magnesium 160mg 26mg 32%
Calcium 160mg 3mg 16%
Zinc 2.2mg 0.62mg 14%
Carbs 63.25g 20.98g 14%
Calories 339kcal 96kcal 12%
Vitamin B6 0.286mg 0.139mg 11%
Vitamin B2 0.193mg 0.057mg 10%
Vitamin C 0mg 5.5mg 6%
Choline 29.1mg 5%
Selenium 3.2µg 0.2µg 5%
Vitamin K 5.6µg 0.4µg 4%
Starch 7.17g 3%
Vitamin B3 1.955mg 1.683mg 2%
Vitamin B5 0.899mg 0.792mg 2%
Fructose 0.79g 1%
Monounsaturated fat 0.078g 0.374g 1%
Vitamin E 0.21mg 0.09mg 1%
Polyunsaturated fat 0.387g 0.603g 1%
Fats 0.9g 1.5g 1%
Vitamin A 0µg 13µg 1%
Net carbs 47.75g 18.58g N/A
Sugar 2.12g 4.54g N/A
Sodium 9mg 1mg 0%
Saturated fat 0.232g 0.197g 0%
Tryptophan 0.252mg 0.023mg 0%
Threonine 0.894mg 0.133mg 0%
Isoleucine 0.938mg 0.133mg 0%
Leucine 1.697mg 0.358mg 0%
Lysine 1.459mg 0.141mg 0%
Methionine 0.32mg 0.069mg 0%
Phenylalanine 1.149mg 0.155mg 0%
Valine 1.112mg 0.191mg 0%
Histidine 0.592mg 0.091mg 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
Corn
Corn
2
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more ProteinProtein +523.2%
Contains more CarbsCarbs +201.5%
Contains more OtherOther +414.3%
Contains more FatsFats +66.7%
Contains more WaterWater +567.4%

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
Corn
Corn
3
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -15.1%
Contains more Mono. FatMonounsaturated fat +379.5%
Contains more Poly. FatPolyunsaturated fat +55.8%

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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.