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  6. Black turtle bean vs. True morels

Black turtle bean vs. True morels — In-Depth Nutrition Comparison

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What are the main differences between black turtle bean and true morels?

  • Black turtle bean is richer in folate, vitamin B1, fiber, copper, phosphorus, magnesium, potassium, and manganese, yet true morels are richer in iron and vitamin D.
  • Black turtle bean's daily need coverage for folate is 109% higher.
  • Black turtle bean has 13 times more vitamin B1 than true morels. Black turtle bean has 0.9mg of vitamin B1, while true morels have 0.069mg.
  • Black turtle bean has a lower glycemic index than true morels.

We used Beans, black turtle, mature seeds, raw and Mushrooms, morel, raw types in this comparison.

Infographic

Black turtle bean vs True morels 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% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Contains more MagnesiumMagnesium +742.1%
Contains more CalciumCalcium +272.1%
Contains more PotassiumPotassium +265%
Contains more CopperCopper +60%
Contains more PhosphorusPhosphorus +126.8%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +70.4%
Contains more SeleniumSelenium +45.5%
Contains more IronIron +40%
~equal in Zinc ~2.03mg

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% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1204.3%
Contains more Vitamin B5Vitamin B5 +104.3%
Contains more Vitamin B6Vitamin B6 +110.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4833.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +15.2%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.205mg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean True morels DV% diff.
Folate 444µg 9µg 109%
Vitamin B1 0.9mg 0.069mg 69%
Fiber 15.5g 2.8g 51%
Iron 8.7mg 12.18mg 44%
Copper 1mg 0.625mg 42%
Protein 21.25g 3.12g 36%
Phosphorus 440mg 194mg 35%
Magnesium 160mg 19mg 34%
Potassium 1500mg 411mg 32%
Vitamin D 0IU 206IU 26%
Vitamin D 0µg 5.1µg 26%
Carbs 63.25g 5.1g 19%
Manganese 1mg 0.587mg 18%
Calories 339kcal 31kcal 15%
Calcium 160mg 43mg 12%
Vitamin B6 0.286mg 0.136mg 12%
Vitamin B5 0.899mg 0.44mg 9%
Vitamin K 5.6µg 5%
Zinc 2.2mg 2.03mg 2%
Selenium 3.2µg 2.2µg 2%
Vitamin B3 1.955mg 2.252mg 2%
Sodium 9mg 21mg 1%
Fats 0.9g 0.57g 1%
Saturated fat 0.232g 0.065g 1%
Vitamin B2 0.193mg 0.205mg 1%
Vitamin E 0.21mg 1%
Net carbs 47.75g 2.3g N/A
Sugar 2.12g 0.6g N/A
Monounsaturated fat 0.078g 0.052g 0%
Polyunsaturated fat 0.387g 0.433g 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%
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g 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
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more ProteinProtein +581.1%
Contains more FatsFats +57.9%
Contains more CarbsCarbs +1140.2%
Contains more OtherOther +125%
Contains more WaterWater +714.6%

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
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains more Mono. FatMonounsaturated fat +50%
Contains less Sat. FatSaturated fat -72%
Contains more Poly. FatPolyunsaturated fat +11.9%

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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.