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  6. Black turtle bean vs. Mustard

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

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Important differences between black turtle bean and mustard

  • Black turtle bean has more folate, copper, iron, vitamin B1, phosphorus, fiber, potassium, and magnesium; however, mustard has more selenium.
  • Black turtle bean's daily need coverage for folate is 109% more.
  • Black turtle bean has 14 times more copper than mustard. Black turtle bean has 1mg of copper, while mustard has 0.074mg.
  • Black turtle bean is lower in sodium.
  • Mustard has a higher glycemic index than black turtle bean.

The food varieties used in the comparison are Beans, black turtle, mature seeds, raw and Mustard, prepared, yellow.

Infographic

Black turtle bean vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +154%
Contains more PotassiumPotassium +886.8%
Contains more IronIron +440.4%
Contains more CopperCopper +1251.4%
Contains more ZincZinc +243.8%
Contains more PhosphorusPhosphorus +307.4%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +137%
Contains more SeleniumSelenium +946.9%

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%
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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin B1Vitamin B1 +408.5%
Contains more Vitamin B2Vitamin B2 +175.7%
Contains more Vitamin B3Vitamin B3 +246%
Contains more Vitamin B5Vitamin B5 +253.9%
Contains more Vitamin B6Vitamin B6 +308.6%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +6242.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +71.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Mustard DV% diff.
Folate 444µg 7µg 109%
Copper 1mg 0.074mg 103%
Iron 8.7mg 1.61mg 89%
Vitamin B1 0.9mg 0.177mg 60%
Selenium 3.2µg 33.5µg 55%
Sodium 9mg 1104mg 48%
Phosphorus 440mg 108mg 47%
Fiber 15.5g 4g 46%
Potassium 1500mg 152mg 40%
Protein 21.25g 3.74g 35%
Magnesium 160mg 48mg 27%
Manganese 1mg 0.422mg 25%
Carbs 63.25g 5.83g 19%
Vitamin B6 0.286mg 0.07mg 17%
Zinc 2.2mg 0.64mg 14%
Calories 339kcal 60kcal 14%
Vitamin B5 0.899mg 0.254mg 13%
Calcium 160mg 63mg 10%
Vitamin B2 0.193mg 0.07mg 9%
Vitamin B3 1.955mg 0.565mg 9%
Monounsaturated fat 0.078g 2.182g 5%
Vitamin K 5.6µg 1.4µg 4%
Fats 0.9g 3.34g 4%
Choline 22.4mg 4%
Polyunsaturated fat 0.387g 0.774g 3%
Vitamin E 0.21mg 0.36mg 1%
Vitamin A 0µg 5µg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 47.75g 1.83g N/A
Sugar 2.12g 0.92g N/A
Starch 0.64g 0%
Trans fat 0g 0.009g N/A
Saturated fat 0.232g 0.214g 0%
Tryptophan 0.252mg 0.009mg 0%
Threonine 0.894mg 0.167mg 0%
Isoleucine 0.938mg 0.146mg 0%
Leucine 1.697mg 0.292mg 0%
Lysine 1.459mg 0.264mg 0%
Methionine 0.32mg 0.076mg 0%
Phenylalanine 1.149mg 0.161mg 0%
Valine 1.112mg 0.189mg 0%
Histidine 0.592mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g 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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +468.2%
Contains more CarbsCarbs +984.9%
Contains more FatsFats +271.1%
Contains more WaterWater +661.1%
~equal in Other ~3.37g

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains more Mono. FatMonounsaturated fat +2697.4%
Contains more Poly. FatPolyunsaturated fat +100%
~equal in Saturated fat ~0.214g

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.