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  6. Black turtle bean vs. Pancake

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

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How are black turtle bean and pancake different?

  • Black turtle bean is higher in copper, folate, iron, vitamin B1, potassium, phosphorus, manganese, and magnesium; however, pancake is richer in selenium.
  • Daily need coverage for copper for black turtle bean is 106% higher.
  • Black turtle bean contains 12 times more folate than pancake. While black turtle bean contains 444µg of folate, pancake contains only 38µg.
  • Black turtle bean has a lower glycemic index (20) than pancake (66).

Beans, black turtle, mature seeds, raw and Pancakes, plain, prepared from recipe are the varieties used in this article.

Infographic

Black turtle bean vs Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Contains more MagnesiumMagnesium +900%
Contains more PotassiumPotassium +1036.4%
Contains more IronIron +383.3%
Contains more CopperCopper +1940.8%
Contains more ZincZinc +292.9%
Contains more PhosphorusPhosphorus +176.7%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +400%
Contains more CalciumCalcium +36.9%
Contains more SeleniumSelenium +365.6%

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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +347.8%
Contains more Vitamin B3Vitamin B3 +24.8%
Contains more Vitamin B5Vitamin B5 +122%
Contains more Vitamin B6Vitamin B6 +521.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1068.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +45.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Pancake DV% diff.
Copper 1mg 0.049mg 106%
Folate 444µg 38µg 102%
Iron 8.7mg 1.8mg 86%
Fiber 15.5g 62%
Vitamin B1 0.9mg 0.201mg 58%
Phosphorus 440mg 159mg 40%
Potassium 1500mg 132mg 40%
Manganese 1mg 0.2mg 35%
Magnesium 160mg 16mg 34%
Protein 21.25g 6.4g 30%
Polyunsaturated fat 0.387g 4.447g 27%
Selenium 3.2µg 14.9µg 21%
Cholesterol 0mg 59mg 20%
Sodium 9mg 439mg 19%
Vitamin B6 0.286mg 0.046mg 18%
Zinc 2.2mg 0.56mg 15%
Fats 0.9g 9.7g 14%
Carbs 63.25g 28.3g 12%
Vitamin B5 0.899mg 0.405mg 10%
Vitamin B12 0µg 0.22µg 9%
Saturated fat 0.232g 2.122g 9%
Vitamin B2 0.193mg 0.281mg 7%
Monounsaturated fat 0.078g 2.474g 6%
Calories 339kcal 227kcal 6%
Vitamin A 0µg 54µg 6%
Calcium 160mg 219mg 6%
Vitamin K 5.6µg 5%
Vitamin B3 1.955mg 1.567mg 2%
Vitamin E 0.21mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 47.75g 28.3g N/A
Sugar 2.12g N/A
Tryptophan 0.252mg 0.08mg 0%
Threonine 0.894mg 0.237mg 0%
Isoleucine 0.938mg 0.297mg 0%
Leucine 1.697mg 0.513mg 0%
Lysine 1.459mg 0.321mg 0%
Methionine 0.32mg 0.147mg 0%
Phenylalanine 1.149mg 0.319mg 0%
Valine 1.112mg 0.335mg 0%
Histidine 0.592mg 0.152mg 0%
Omega-3 - DHA 0g 0.005g 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
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more ProteinProtein +232%
Contains more CarbsCarbs +123.5%
Contains more OtherOther +33.3%
Contains more FatsFats +977.8%
Contains more WaterWater +380.9%

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
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
Contains less Sat. FatSaturated fat -89.1%
Contains more Mono. FatMonounsaturated fat +3071.8%
Contains more Poly. FatPolyunsaturated fat +1049.1%

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.