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  6. Black turtle bean vs. Milk

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

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How are black turtle bean and milk different?

  • Black turtle bean is richer in copper, folate, iron, vitamin B1, fiber, phosphorus, manganese, potassium, and magnesium, while milk is higher in vitamin B12.
  • Black turtle bean covers your daily need for copper, 110% more than milk.
  • Milk has a higher glycemic index (31) than black turtle bean (20).

Beans, black turtle, mature seeds, raw and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D types were used in this article.

Infographic

Black turtle bean vs Milk 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%
Milk
Milk
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +1354.5%
Contains more CalciumCalcium +28%
Contains more PotassiumPotassium +900%
Contains more IronIron +28900%
Contains more CopperCopper +9900%
Contains more ZincZinc +423.8%
Contains more PhosphorusPhosphorus +363.2%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +33233.3%
~equal in Selenium ~3.3µg

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%
Milk
Milk
4
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin EVitamin E +2000%
Contains more Vitamin B1Vitamin B1 +4400%
Contains more Vitamin B3Vitamin B3 +2002.2%
Contains more Vitamin B5Vitamin B5 +149%
Contains more Vitamin B6Vitamin B6 +673%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +8780%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.185mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Milk DV% diff.
Folate 444µg 5µg 110%
Copper 1mg 0.01mg 110%
Iron 8.7mg 0.03mg 108%
Vitamin B1 0.9mg 0.02mg 73%
Fiber 15.5g 0g 62%
Phosphorus 440mg 95mg 49%
Manganese 1mg 0.003mg 43%
Potassium 1500mg 150mg 40%
Protein 21.25g 3.37g 36%
Magnesium 160mg 11mg 35%
Vitamin B12 0µg 0.47µg 20%
Carbs 63.25g 4.99g 19%
Vitamin B6 0.286mg 0.037mg 19%
Zinc 2.2mg 0.42mg 16%
Calories 339kcal 42kcal 15%
Vitamin B3 1.955mg 0.093mg 12%
Vitamin B5 0.899mg 0.361mg 11%
Vitamin A 0µg 58µg 6%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 48IU 6%
Vitamin K 5.6µg 0.1µg 5%
Calcium 160mg 125mg 4%
Choline 17.7mg 3%
Saturated fat 0.232g 0.633g 2%
Polyunsaturated fat 0.387g 0.035g 2%
Cholesterol 0mg 5mg 2%
Sodium 9mg 44mg 2%
Vitamin E 0.21mg 0.01mg 1%
Vitamin B2 0.193mg 0.185mg 1%
Fats 0.9g 0.97g 0%
Net carbs 47.75g 4.99g N/A
Sugar 2.12g 5.2g N/A
Selenium 3.2µg 3.3µg 0%
Monounsaturated fat 0.078g 0.277g 0%
Tryptophan 0.252mg 0.043mg 0%
Threonine 0.894mg 0.143mg 0%
Isoleucine 0.938mg 0.174mg 0%
Leucine 1.697mg 0.319mg 0%
Lysine 1.459mg 0.282mg 0%
Methionine 0.32mg 0.088mg 0%
Phenylalanine 1.149mg 0.174mg 0%
Valine 1.112mg 0.22mg 0%
Histidine 0.592mg 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g 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
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +530.6%
Contains more CarbsCarbs +1167.5%
Contains more OtherOther +380%
Contains more WaterWater +717.5%
~equal in Fats ~0.97g

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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -63.3%
Contains more Poly. FatPolyunsaturated fat +1005.7%
Contains more Mono. FatMonounsaturated fat +255.1%

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.