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  6. Black turtle bean vs. Pacific saury raw

Black turtle bean vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are black turtle bean and pacific saury raw different?

  • Black turtle bean is richer in folate, copper, iron, vitamin B1, fiber, potassium, manganese, phosphorus, and magnesium, while pacific saury raw is higher in vitamin B12.
  • Black turtle bean covers your daily need for folate, 107% more than pacific saury raw.
  • Black turtle bean has a higher glycemic index (20) than pacific saury raw (0).

Beans, black turtle, mature seeds, raw and Fish, pike, northern, raw types were used in this article.

Infographic

Black turtle bean vs Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +416.1%
Contains more CalciumCalcium +180.7%
Contains more PotassiumPotassium +479.2%
Contains more IronIron +1481.8%
Contains more CopperCopper +1860.8%
Contains more ZincZinc +228.4%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -76.9%
Contains more ManganeseManganese +316.7%
Contains more SeleniumSelenium +293.8%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin B1Vitamin B1 +1451.7%
Contains more Vitamin B2Vitamin B2 +206.3%
Contains more Vitamin B5Vitamin B5 +19.9%
Contains more Vitamin B6Vitamin B6 +144.4%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +2860%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +17.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.2mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Pacific saury raw DV% diff.
Folate 444µg 15µg 107%
Copper 1mg 0.051mg 105%
Iron 8.7mg 0.55mg 102%
Vitamin B12 0µg 2µg 83%
Vitamin B1 0.9mg 0.058mg 70%
Fiber 15.5g 0g 62%
Potassium 1500mg 259mg 37%
Manganese 1mg 0.24mg 33%
Magnesium 160mg 31mg 31%
Phosphorus 440mg 220mg 31%
Carbs 63.25g 0g 21%
Selenium 3.2µg 12.6µg 17%
Zinc 2.2mg 0.67mg 14%
Vitamin B6 0.286mg 0.117mg 13%
Vitamin D 0µg 2.5µg 13%
Calories 339kcal 88kcal 13%
Cholesterol 0mg 39mg 13%
Choline 65mg 12%
Vitamin D 0IU 99IU 12%
Calcium 160mg 57mg 10%
Vitamin B2 0.193mg 0.063mg 10%
Vitamin K 5.6µg 0.1µg 5%
Protein 21.25g 19.26g 4%
Vitamin C 0mg 3.8mg 4%
Vitamin B5 0.899mg 0.75mg 3%
Vitamin A 0µg 21µg 2%
Vitamin B3 1.955mg 2.3mg 2%
Saturated fat 0.232g 0.118g 1%
Polyunsaturated fat 0.387g 0.202g 1%
Sodium 9mg 39mg 1%
Fats 0.9g 0.69g 0%
Net carbs 47.75g 0g N/A
Sugar 2.12g 0g N/A
Vitamin E 0.21mg 0.2mg 0%
Monounsaturated fat 0.078g 0.157g 0%
Tryptophan 0.252mg 0.216mg 0%
Threonine 0.894mg 0.844mg 0%
Isoleucine 0.938mg 0.887mg 0%
Leucine 1.697mg 1.565mg 0%
Lysine 1.459mg 1.768mg 0%
Methionine 0.32mg 0.57mg 0%
Phenylalanine 1.149mg 0.752mg 0%
Valine 1.112mg 0.992mg 0%
Histidine 0.592mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +30.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +218.6%
Contains more WaterWater +617.5%
~equal in Protein ~19.26g

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Poly. FatPolyunsaturated fat +91.6%
Contains less Sat. FatSaturated fat -49.1%
Contains more Mono. FatMonounsaturated fat +101.3%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.