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  6. Black turtle bean vs. Orange juice

Black turtle bean vs. Orange juice — In-Depth Nutrition Comparison

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Important differences between black turtle bean and orange juice

  • Black turtle bean has more iron, copper, folate, vitamin B1, fiber, phosphorus, manganese, potassium, and magnesium; however, orange juice has more vitamin C.
  • Black turtle bean's daily need coverage for iron is 106% more.
  • Black turtle bean has 78 times more fiber than orange juice. Black turtle bean has 15.5g of fiber, while orange juice has 0.2g.
  • Orange juice has a higher glycemic index than black turtle bean.

The food varieties used in the comparison are Beans, black turtle, mature seeds, raw and Orange juice, raw.

Infographic

Black turtle bean vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +1354.5%
Contains more CalciumCalcium +1354.5%
Contains more PotassiumPotassium +650%
Contains more IronIron +4250%
Contains more CopperCopper +2172.7%
Contains more ZincZinc +4300%
Contains more PhosphorusPhosphorus +2488.2%
Contains more ManganeseManganese +7042.9%
Contains more SeleniumSelenium +3100%
Contains less SodiumSodium -88.9%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +425%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +543.3%
Contains more Vitamin B3Vitamin B3 +388.8%
Contains more Vitamin B5Vitamin B5 +373.2%
Contains more Vitamin B6Vitamin B6 +615%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +1380%
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 Orange juice DV% diff.
Copper 1mg 0.044mg 106%
Iron 8.7mg 0.2mg 106%
Folate 444µg 30µg 104%
Vitamin B1 0.9mg 0.09mg 68%
Fiber 15.5g 0.2g 61%
Phosphorus 440mg 17mg 60%
Vitamin C 0mg 50mg 56%
Manganese 1mg 0.014mg 43%
Protein 21.25g 0.7g 41%
Potassium 1500mg 200mg 38%
Magnesium 160mg 11mg 35%
Zinc 2.2mg 0.05mg 20%
Vitamin B6 0.286mg 0.04mg 19%
Carbs 63.25g 10.4g 18%
Calories 339kcal 45kcal 15%
Calcium 160mg 11mg 15%
Vitamin B5 0.899mg 0.19mg 14%
Vitamin B2 0.193mg 0.03mg 13%
Vitamin B3 1.955mg 0.4mg 10%
Selenium 3.2µg 0.1µg 6%
Vitamin K 5.6µg 0.1µg 5%
Polyunsaturated fat 0.387g 0.04g 2%
Choline 6.2mg 1%
Vitamin E 0.21mg 0.04mg 1%
Fats 0.9g 0.2g 1%
Vitamin A 0µg 10µg 1%
Saturated fat 0.232g 0.024g 1%
Net carbs 47.75g 10.2g N/A
Sugar 2.12g 8.4g N/A
Sodium 9mg 1mg 0%
Monounsaturated fat 0.078g 0.036g 0%
Tryptophan 0.252mg 0.002mg 0%
Threonine 0.894mg 0.008mg 0%
Isoleucine 0.938mg 0.008mg 0%
Leucine 1.697mg 0.013mg 0%
Lysine 1.459mg 0.009mg 0%
Methionine 0.32mg 0.003mg 0%
Phenylalanine 1.149mg 0.009mg 0%
Valine 1.112mg 0.011mg 0%
Histidine 0.592mg 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +2935.7%
Contains more FatsFats +350%
Contains more CarbsCarbs +508.2%
Contains more OtherOther +800%
Contains more WaterWater +702.7%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +116.7%
Contains more Poly. FatPolyunsaturated fat +867.5%
Contains less Sat. FatSaturated fat -89.7%

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.