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  6. Black turtle bean vs. Margarine

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

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Summary of differences between black turtle bean and margarine

  • Black turtle bean has more copper, folate, iron, vitamin B1, phosphorus, and fiber; however, margarine is higher in vitamin K, vitamin A, and vitamin E.
  • Black turtle bean covers your daily need for copper, 111% more than margarine.
  • Black turtle bean has less saturated fat.
  • The glycemic index of black turtle bean is higher.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, raw and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Black turtle bean vs Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +5233.3%
Contains more CalciumCalcium +5233.3%
Contains more PotassiumPotassium +8233.3%
Contains more IronIron +14400%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +8700%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -77.8%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin B1Vitamin B1 +8900%
Contains more Vitamin B2Vitamin B2 +421.6%
Contains more Vitamin B3Vitamin B3 +8400%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +3077.8%
Contains more FolateFolate +44300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4185.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1560.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Margarine DV% diff.
Polyunsaturated fat 0.387g 24.302g 159%
Fats 0.9g 80.71g 123%
Folate 444µg 1µg 111%
Copper 1mg 0mg 111%
Iron 8.7mg 0.06mg 108%
Monounsaturated fat 0.078g 38.877g 97%
Vitamin A 0µg 819µg 91%
Vitamin B1 0.9mg 0.01mg 74%
Vitamin K 5.6µg 93µg 73%
Saturated fat 0.232g 15.189g 68%
Fiber 15.5g 0g 62%
Phosphorus 440mg 5mg 62%
Vitamin E 0.21mg 9mg 59%
Potassium 1500mg 18mg 44%
Manganese 1mg 43%
Protein 21.25g 0.16g 42%
Magnesium 160mg 3mg 37%
Carbs 63.25g 0.7g 21%
Vitamin B6 0.286mg 0.009mg 21%
Zinc 2.2mg 0mg 20%
Calories 339kcal 717kcal 19%
Vitamin B5 0.899mg 18%
Calcium 160mg 3mg 16%
Vitamin B3 1.955mg 0.023mg 12%
Vitamin B2 0.193mg 0.037mg 12%
Selenium 3.2µg 0µg 6%
Vitamin B12 0µg 0.1µg 4%
Choline 12.4mg 2%
Vitamin C 0mg 0.2mg 0%
Net carbs 47.75g 0.7g N/A
Sugar 2.12g 0g N/A
Sodium 9mg 2mg 0%
Trans fat 0g 14.89g N/A
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%
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Linoleic acid 21.522g 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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +13181.3%
Contains more CarbsCarbs +8935.7%
Contains more OtherOther +88.5%
Contains more FatsFats +8867.8%
Contains more WaterWater +50.2%

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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +49742.3%
Contains more Poly. FatPolyunsaturated fat +6179.6%

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.