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

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A recap on differences between black turtle bean and pizza

  • Black turtle bean is higher in copper, folate, iron, fiber, vitamin B1, potassium, magnesium, phosphorus, and manganese, yet pizza is higher in selenium.
  • Black turtle bean covers your daily copper needs 99% more than pizza.
  • Black turtle bean contains 9 times more potassium than pizza. While black turtle bean contains 1500mg of potassium, pizza contains only 172mg.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust.

Infographic

Black turtle bean vs Pizza 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%
Pizza
Pizza
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
Contains more MagnesiumMagnesium +566.7%
Contains more PotassiumPotassium +772.1%
Contains more IronIron +250.8%
Contains more CopperCopper +852.4%
Contains more ZincZinc +64.2%
Contains more PhosphorusPhosphorus +103.7%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +177.8%
Contains more CalciumCalcium +17.5%
Contains more SeleniumSelenium +521.9%

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%
Pizza
Pizza
7
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Contains more Vitamin B1Vitamin B1 +130.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +257.5%
Contains more FolateFolate +377.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +295.2%
Contains more Vitamin B3Vitamin B3 +95.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +19.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.195mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Pizza DV% diff.
Copper 1mg 0.105mg 99%
Folate 444µg 93µg 88%
Iron 8.7mg 2.48mg 78%
Fiber 15.5g 2.3g 53%
Vitamin B1 0.9mg 0.39mg 43%
Potassium 1500mg 172mg 39%
Phosphorus 440mg 216mg 32%
Magnesium 160mg 24mg 32%
Selenium 3.2µg 19.9µg 30%
Manganese 1mg 0.36mg 28%
Sodium 9mg 598mg 26%
Protein 21.25g 11.39g 20%
Saturated fat 0.232g 4.465g 19%
Vitamin B12 0µg 0.42µg 18%
Vitamin B5 0.899mg 18%
Vitamin B6 0.286mg 0.08mg 16%
Fats 0.9g 9.69g 14%
Vitamin B3 1.955mg 3.825mg 12%
Starch 26.95g 11%
Carbs 63.25g 33.33g 10%
Polyunsaturated fat 0.387g 1.681g 9%
Zinc 2.2mg 1.34mg 8%
Vitamin A 0µg 69µg 8%
Cholesterol 0mg 17mg 6%
Monounsaturated fat 0.078g 2.608g 6%
Calories 339kcal 266kcal 4%
Vitamin E 0.21mg 0.83mg 4%
Calcium 160mg 188mg 3%
Choline 16.4mg 3%
Vitamin C 0mg 1.4mg 2%
Fructose 1g 1%
Vitamin K 5.6µg 6.7µg 1%
Net carbs 47.75g 31.03g N/A
Sugar 2.12g 3.58g N/A
Vitamin B2 0.193mg 0.195mg 0%
Trans fat 0g 0.241g N/A
Tryptophan 0.252mg 0%
Threonine 0.894mg 0.41mg 0%
Isoleucine 0.938mg 0.564mg 0%
Leucine 1.697mg 1.139mg 0%
Lysine 1.459mg 0.77mg 0%
Methionine 0.32mg 0.264mg 0%
Phenylalanine 1.149mg 0.664mg 0%
Valine 1.112mg 0.72mg 0%
Histidine 0.592mg 0.355mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.367g 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
Pizza
Pizza
2
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Contains more ProteinProtein +86.6%
Contains more CarbsCarbs +89.8%
Contains more OtherOther +48.8%
Contains more FatsFats +976.7%
Contains more WaterWater +292.5%

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
Pizza
Pizza
2
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Mono. FatMonounsaturated fat +3243.6%
Contains more Poly. FatPolyunsaturated fat +334.4%

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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.