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  6. Black turtle bean vs. Pita

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

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How are black turtle bean and pita different?

  • Black turtle bean has more folate, copper, iron, fiber, vitamin B1, phosphorus, potassium, magnesium, and manganese than pita.
  • Daily need coverage for folate for black turtle bean is 105% higher.
  • Black turtle bean contains 13 times more potassium than pita. While black turtle bean contains 1500mg of potassium, pita contains only 120mg.
  • Black turtle bean has less sodium.
  • Black turtle bean has a lower glycemic index (20) than pita (68).

Beans, black turtle, mature seeds, raw and Bread, pita, white, unenriched are the varieties used in this article.

Infographic

Black turtle bean vs Pita 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%
Pita
Pita
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
Contains more MagnesiumMagnesium +515.4%
Contains more CalciumCalcium +86%
Contains more PotassiumPotassium +1150%
Contains more IronIron +521.4%
Contains more CopperCopper +495.2%
Contains more ZincZinc +161.9%
Contains more PhosphorusPhosphorus +353.6%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +107.9%
Contains more SeleniumSelenium +∞%

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%
Pita
Pita
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% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +237.1%
Contains more Vitamin B2Vitamin B2 +99%
Contains more Vitamin B5Vitamin B5 +126.4%
Contains more Vitamin B6Vitamin B6 +741.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1750%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~2.142mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Pita DV% diff.
Folate 444µg 24µg 105%
Copper 1mg 0.168mg 92%
Iron 8.7mg 1.4mg 91%
Vitamin B1 0.9mg 0.267mg 53%
Fiber 15.5g 2.2g 53%
Phosphorus 440mg 97mg 49%
Potassium 1500mg 120mg 41%
Magnesium 160mg 26mg 32%
Protein 21.25g 9.1g 24%
Manganese 1mg 0.481mg 23%
Sodium 9mg 536mg 23%
Vitamin B6 0.286mg 0.034mg 19%
Zinc 2.2mg 0.84mg 12%
Vitamin B5 0.899mg 0.397mg 10%
Calcium 160mg 86mg 7%
Vitamin B2 0.193mg 0.097mg 7%
Selenium 3.2µg 6%
Vitamin K 5.6µg 5%
Calories 339kcal 275kcal 3%
Carbs 63.25g 55.7g 3%
Vitamin E 0.21mg 1%
Vitamin B3 1.955mg 2.142mg 1%
Polyunsaturated fat 0.387g 0.535g 1%
Fats 0.9g 1.2g 0%
Net carbs 47.75g 53.5g N/A
Sugar 2.12g N/A
Saturated fat 0.232g 0.166g 0%
Monounsaturated fat 0.078g 0.105g 0%
Tryptophan 0.252mg 0.105mg 0%
Threonine 0.894mg 0.257mg 0%
Isoleucine 0.938mg 0.349mg 0%
Leucine 1.697mg 0.634mg 0%
Lysine 1.459mg 0.219mg 0%
Methionine 0.32mg 0.16mg 0%
Phenylalanine 1.149mg 0.446mg 0%
Valine 1.112mg 0.394mg 0%
Histidine 0.592mg 0.195mg 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
Pita
Pita
2
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more ProteinProtein +133.5%
Contains more CarbsCarbs +13.6%
Contains more OtherOther +89.5%
Contains more FatsFats +33.3%
Contains more WaterWater +191.8%

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
Pita
Pita
3
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 g
Contains less Sat. FatSaturated fat -28.4%
Contains more Mono. FatMonounsaturated fat +34.6%
Contains more Poly. FatPolyunsaturated fat +38.2%

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.