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  6. Black turtle bean vs. Nutmeg

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

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Differences between black turtle bean and nutmeg

  • Black turtle bean has more folate, iron, vitamin B1, potassium, phosphorus, vitamin B2, and vitamin B6, while nutmeg has more manganese and fiber.
  • Nutmeg's daily need coverage for saturated fat is 129% higher.
  • Nutmeg contains 6 times less folate than black turtle bean. Black turtle bean contains 444µg of folate, while nutmeg contains 76µg.
  • The amount of saturated fat in black turtle bean is lower.
  • Nutmeg has a lower glycemic index. The glycemic index of nutmeg is 0, while the glycemic index of black turtle bean is 20.

The food types used in this comparison are Beans, black turtle, mature seeds, raw and Spices, nutmeg, ground.

Infographic

Black turtle bean vs Nutmeg 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%
Nutmeg
Nutmeg
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains more PotassiumPotassium +328.6%
Contains more IronIron +186.2%
Contains more PhosphorusPhosphorus +106.6%
Contains less SodiumSodium -43.8%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +14.4%
Contains more CalciumCalcium +15%
Contains more ManganeseManganese +190%
~equal in Copper ~1.027mg
~equal in Zinc ~2.15mg

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%
Nutmeg
Nutmeg
3
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +160.1%
Contains more Vitamin B2Vitamin B2 +238.6%
Contains more Vitamin B3Vitamin B3 +50.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +78.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +484.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Nutmeg DV% diff.
Saturated fat 0.232g 25.94g 117%
Folate 444µg 76µg 92%
Manganese 1mg 2.9mg 83%
Iron 8.7mg 3.04mg 71%
Fats 0.9g 36.31g 54%
Vitamin B1 0.9mg 0.346mg 46%
Potassium 1500mg 350mg 34%
Phosphorus 440mg 213mg 32%
Protein 21.25g 5.84g 31%
Fiber 15.5g 20.8g 21%
Vitamin B5 0.899mg 18%
Vitamin B6 0.286mg 0.16mg 10%
Vitamin B2 0.193mg 0.057mg 10%
Calories 339kcal 525kcal 9%
Monounsaturated fat 0.078g 3.22g 8%
Carbs 63.25g 49.29g 5%
Magnesium 160mg 183mg 5%
Vitamin K 5.6µg 0µg 5%
Vitamin B3 1.955mg 1.299mg 4%
Vitamin C 0mg 3mg 3%
Copper 1mg 1.027mg 3%
Selenium 3.2µg 1.6µg 3%
Choline 8.8mg 2%
Calcium 160mg 184mg 2%
Vitamin A 0µg 5µg 1%
Vitamin E 0.21mg 0mg 1%
Net carbs 47.75g 28.49g N/A
Sugar 2.12g 2.99g N/A
Zinc 2.2mg 2.15mg 0%
Sodium 9mg 16mg 0%
Polyunsaturated fat 0.387g 0.35g 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%

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
Nutmeg
Nutmeg
1
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more ProteinProtein +263.9%
Contains more CarbsCarbs +28.3%
Contains more WaterWater +76.6%
Contains more OtherOther +54.5%
Contains more FatsFats +3934.4%

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
Nutmeg
Nutmeg
1
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +4028.2%
~equal in Polyunsaturated fat ~0.35g

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.