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  6. Black turtle bean vs. Maple sugar

Black turtle bean vs. Maple sugar — In-Depth Nutrition Comparison

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What are the main differences between black turtle bean and maple sugar?

  • Black turtle bean is richer in folate, copper, iron, vitamin B1, phosphorus, fiber, potassium, and magnesium, yet maple sugar is richer in manganese and zinc.
  • Maple sugar's daily need coverage for manganese is 149% higher.
  • Black turtle bean has a lower glycemic index than maple sugar.

We used Beans, black turtle, mature seeds, raw and Sugars, maple types in this comparison.

Infographic

Black turtle bean vs Maple sugar 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% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +742.1%
Contains more CalciumCalcium +77.8%
Contains more PotassiumPotassium +447.4%
Contains more IronIron +440.4%
Contains more CopperCopper +910.1%
Contains more PhosphorusPhosphorus +14566.7%
Contains less SodiumSodium -18.2%
Contains more SeleniumSelenium +300%
Contains more ZincZinc +175.5%
Contains more ManganeseManganese +342.2%

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% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +9900%
Contains more Vitamin B2Vitamin B2 +1384.6%
Contains more Vitamin B3Vitamin B3 +4787.5%
Contains more Vitamin B5Vitamin B5 +1772.9%
Contains more Vitamin B6Vitamin B6 +9433.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Maple sugar DV% diff.
Manganese 1mg 4.422mg 149%
Folate 444µg 0µg 111%
Copper 1mg 0.099mg 100%
Iron 8.7mg 1.61mg 89%
Vitamin B1 0.9mg 0.009mg 74%
Fiber 15.5g 0g 62%
Phosphorus 440mg 3mg 62%
Protein 21.25g 0.1g 42%
Potassium 1500mg 274mg 36%
Zinc 2.2mg 6.06mg 35%
Magnesium 160mg 19mg 34%
Vitamin B6 0.286mg 0.003mg 22%
Vitamin B5 0.899mg 0.048mg 17%
Vitamin B2 0.193mg 0.013mg 14%
Vitamin B3 1.955mg 0.04mg 12%
Carbs 63.25g 90.9g 9%
Calcium 160mg 90mg 7%
Vitamin K 5.6µg 0µg 5%
Selenium 3.2µg 0.8µg 4%
Polyunsaturated fat 0.387g 0.1g 2%
Saturated fat 0.232g 0.036g 1%
Calories 339kcal 354kcal 1%
Fats 0.9g 0.2g 1%
Vitamin E 0.21mg 0mg 1%
Net carbs 47.75g 90.9g N/A
Sugar 2.12g 84.87g N/A
Sodium 9mg 11mg 0%
Choline 2.1mg 0%
Monounsaturated fat 0.078g 0.064g 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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +21150%
Contains more FatsFats +350%
Contains more WaterWater +37.5%
Contains more OtherOther +350%
Contains more CarbsCarbs +43.7%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +21.9%
Contains more Poly. FatPolyunsaturated fat +287%
Contains less Sat. FatSaturated fat -84.5%

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.