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  6. Black turtle bean vs. Ostrich

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

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Important differences between black turtle bean and ostrich

  • Black turtle bean has more folate, copper, iron, fiber, vitamin B1, manganese, and potassium; however, ostrich has more vitamin B12, selenium, and vitamin B3.
  • Ostrich's daily need coverage for vitamin B12 is 260% more.
  • Black turtle bean has a higher glycemic index than ostrich.

The food varieties used in the comparison are Beans, black turtle, mature seeds, raw and Ostrich, tip trimmed, cooked.

Infographic

Black turtle bean vs Ostrich 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 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +2566.7%
Contains more PotassiumPotassium +314.4%
Contains more IronIron +211.8%
Contains more CopperCopper +557.9%
Contains more PhosphorusPhosphorus +75.3%
Contains less SodiumSodium -88.8%
Contains more ManganeseManganese +5163.2%
Contains more ZincZinc +120.5%
Contains more SeleniumSelenium +1071.9%

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 0% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Contains more Vitamin B1Vitamin B1 +287.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2860%
Contains more Vitamin B2Vitamin B2 +51.3%
Contains more Vitamin B3Vitamin B3 +265.4%
Contains more Vitamin B5Vitamin B5 +46.6%
Contains more Vitamin B6Vitamin B6 +90.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.23mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Ostrich DV% diff.
Vitamin B12 0µg 6.25µg 260%
Folate 444µg 15µg 107%
Copper 1mg 0.152mg 94%
Iron 8.7mg 2.79mg 74%
Selenium 3.2µg 37.5µg 62%
Fiber 15.5g 0g 62%
Vitamin B1 0.9mg 0.232mg 56%
Manganese 1mg 0.019mg 43%
Potassium 1500mg 362mg 33%
Magnesium 160mg 25mg 32%
Vitamin B3 1.955mg 7.143mg 32%
Cholesterol 0mg 85mg 28%
Phosphorus 440mg 251mg 27%
Zinc 2.2mg 4.85mg 24%
Carbs 63.25g 0g 21%
Vitamin B6 0.286mg 0.545mg 20%
Calcium 160mg 6mg 15%
Protein 21.25g 28.49g 14%
Calories 339kcal 145kcal 10%
Vitamin B2 0.193mg 0.292mg 8%
Vitamin B5 0.899mg 1.318mg 8%
Vitamin K 5.6µg 5%
Sodium 9mg 80mg 3%
Fats 0.9g 2.57g 3%
Saturated fat 0.232g 1g 3%
Monounsaturated fat 0.078g 0.97g 2%
Net carbs 47.75g 0g N/A
Sugar 2.12g 0g N/A
Vitamin E 0.21mg 0.23mg 0%
Polyunsaturated fat 0.387g 0.44g 0%
Tryptophan 0.252mg 0.254mg 0%
Threonine 0.894mg 1.25mg 0%
Isoleucine 0.938mg 1.354mg 0%
Leucine 1.697mg 2.315mg 0%
Lysine 1.459mg 2.516mg 0%
Methionine 0.32mg 0.796mg 0%
Phenylalanine 1.149mg 1.176mg 0%
Valine 1.112mg 1.407mg 0%
Histidine 0.592mg 0.716mg 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
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +737.2%
Contains more ProteinProtein +34.1%
Contains more FatsFats +185.6%
Contains more WaterWater +522.8%

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
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -76.8%
Contains more Mono. FatMonounsaturated fat +1143.6%
Contains more Poly. FatPolyunsaturated fat +13.7%

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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.