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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.

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.
Black turtle bean
Black turtle bean
9
:
1
Mustard
Mustard
Contains more Calcium +154%
Contains more Iron +440.4%
Contains more Magnesium +233.3%
Contains more Phosphorus +307.4%
Contains more Potassium +886.8%
Contains less Sodium -99.2%
Contains more Zinc +243.8%
Contains more Copper +1251.4%
Contains more Manganese +137%
Contains more Selenium +946.9%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Contains more Calcium +154%
Contains more Iron +440.4%
Contains more Magnesium +233.3%
Contains more Phosphorus +307.4%
Contains more Potassium +886.8%
Contains less Sodium -99.2%
Contains more Zinc +243.8%
Contains more Copper +1251.4%
Contains more Manganese +137%
Contains more Selenium +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.
Black turtle bean
Black turtle bean
7
:
3
Mustard
Mustard
Contains more Vitamin B1 +408.5%
Contains more Vitamin B2 +175.7%
Contains more Vitamin B3 +246%
Contains more Vitamin B5 +253.9%
Contains more Vitamin B6 +308.6%
Contains more Folate +6242.9%
Contains more Vitamin K +300%
Contains more Vitamin A +541.2%
Contains more Vitamin E +71.4%
Contains more Vitamin C +∞%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Mustard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
Contains more Vitamin B1 +408.5%
Contains more Vitamin B2 +175.7%
Contains more Vitamin B3 +246%
Contains more Vitamin B5 +253.9%
Contains more Vitamin B6 +308.6%
Contains more Folate +6242.9%
Contains more Vitamin K +300%
Contains more Vitamin A +541.2%
Contains more Vitamin E +71.4%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
3
:
2
Mustard
Mustard
Contains more Protein +468.2%
Contains more Carbs +984.9%
Contains more Fats +271.1%
Contains more Water +661.1%
Equal in Other - 3.37
Black turtle bean
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Mustard
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 Protein +468.2%
Contains more Carbs +984.9%
Contains more Fats +271.1%
Contains more Water +661.1%
Equal in Other - 3.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
0
:
3
Mustard
Mustard
Contains more Monounsaturated Fat +2697.4%
Contains more Polyunsaturated fat +100%
Equal in Saturated Fat - 0.214
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Contains more Monounsaturated Fat +2697.4%
Contains more Polyunsaturated fat +100%
Equal in Saturated Fat - 0.214

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Mustard
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Mustard Opinion
Net carbs 47.75g 1.83g Black turtle bean
Protein 21.25g 3.74g Black turtle bean
Fats 0.9g 3.34g Mustard
Carbs 63.25g 5.83g Black turtle bean
Calories 339kcal 60kcal Black turtle bean
Starch 0.64g Mustard
Fructose 0.23g Mustard
Sugar 2.12g 0.92g Mustard
Fiber 15.5g 4g Black turtle bean
Calcium 160mg 63mg Black turtle bean
Iron 8.7mg 1.61mg Black turtle bean
Magnesium 160mg 48mg Black turtle bean
Phosphorus 440mg 108mg Black turtle bean
Potassium 1500mg 152mg Black turtle bean
Sodium 9mg 1104mg Black turtle bean
Zinc 2.2mg 0.64mg Black turtle bean
Copper 1mg 0.074mg Black turtle bean
Manganese 1mg 0.422mg Black turtle bean
Selenium 3.2µg 33.5µg Mustard
Vitamin A 17IU 109IU Mustard
Vitamin A RAE 0µg 5µg Mustard
Vitamin E 0.21mg 0.36mg Mustard
Vitamin C 0mg 0.3mg Mustard
Vitamin B1 0.9mg 0.177mg Black turtle bean
Vitamin B2 0.193mg 0.07mg Black turtle bean
Vitamin B3 1.955mg 0.565mg Black turtle bean
Vitamin B5 0.899mg 0.254mg Black turtle bean
Vitamin B6 0.286mg 0.07mg Black turtle bean
Folate 444µg 7µg Black turtle bean
Vitamin K 5.6µg 1.4µg Black turtle bean
Tryptophan 0.252mg 0.009mg Black turtle bean
Threonine 0.894mg 0.167mg Black turtle bean
Isoleucine 0.938mg 0.146mg Black turtle bean
Leucine 1.697mg 0.292mg Black turtle bean
Lysine 1.459mg 0.264mg Black turtle bean
Methionine 0.32mg 0.076mg Black turtle bean
Phenylalanine 1.149mg 0.161mg Black turtle bean
Valine 1.112mg 0.189mg Black turtle bean
Histidine 0.592mg 0.119mg Black turtle bean
Trans Fat 0g 0.009g Black turtle bean
Saturated Fat 0.232g 0.214g Mustard
Monounsaturated Fat 0.078g 2.182g Mustard
Polyunsaturated fat 0.387g 0.774g Mustard
Omega-6 - Eicosadienoic acid 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-3 - ALA 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Mustard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Black turtle bean
10%
Mustard
Minerals Daily Need Coverage Score
135%
Black turtle bean
60%
Mustard

Comparison summary

Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 1.2g)
Which food is lower in Saturated Fat?
Mustard
Mustard is lower in Saturated Fat (difference - 0.018g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 1095mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 12)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.5)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.