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  6. Black turtle bean vs. Pork

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

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How are black turtle bean and pork different?

  • Black turtle bean is richer in folate, copper, iron, fiber, manganese, potassium, magnesium, and phosphorus, while pork is higher in selenium and vitamin B12.
  • Black turtle bean covers your daily need for folate, 110% more than pork.
  • Black turtle bean has a higher glycemic index (20) than pork (0).

Beans, black turtle, mature seeds, raw and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled types were used in this article.

Infographic

Black turtle bean vs Pork infographic
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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%
Pork
Pork
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more MagnesiumMagnesium +471.4%
Contains more CalciumCalcium +742.1%
Contains more PotassiumPotassium +254.6%
Contains more IronIron +900%
Contains more CopperCopper +1269.9%
Contains more PhosphorusPhosphorus +78.9%
Contains less SodiumSodium -85.5%
Contains more ManganeseManganese +11011.1%
Contains more SeleniumSelenium +1315.6%
~equal in Zinc ~2.39mg

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%
Pork
Pork
9
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 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin B5Vitamin B5 +28.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +8780%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +38.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +66.3%
Contains more Vitamin B3Vitamin B3 +157.6%
Contains more Vitamin B6Vitamin B6 +62.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.877mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Pork DV% diff.
Folate 444µg 5µg 110%
Copper 1mg 0.073mg 103%
Iron 8.7mg 0.87mg 98%
Selenium 3.2µg 45.3µg 77%
Fiber 15.5g 0g 62%
Manganese 1mg 0.009mg 43%
Potassium 1500mg 423mg 32%
Magnesium 160mg 28mg 31%
Vitamin B12 0µg 0.7µg 29%
Phosphorus 440mg 246mg 28%
Cholesterol 0mg 80mg 27%
Saturated fat 0.232g 5.23g 23%
Carbs 63.25g 0g 21%
Fats 0.9g 13.92g 20%
Vitamin B3 1.955mg 5.037mg 19%
Choline 93.9mg 17%
Monounsaturated fat 0.078g 6.19g 15%
Calcium 160mg 19mg 14%
Vitamin B6 0.286mg 0.464mg 14%
Protein 21.25g 27.32g 12%
Vitamin B2 0.193mg 0.321mg 10%
Vitamin D 0IU 53IU 7%
Vitamin D 0µg 1.3µg 7%
Vitamin K 5.6µg 0µg 5%
Polyunsaturated fat 0.387g 1.2g 5%
Calories 339kcal 242kcal 5%
Vitamin B5 0.899mg 0.698mg 4%
Vitamin B1 0.9mg 0.877mg 2%
Sodium 9mg 62mg 2%
Zinc 2.2mg 2.39mg 2%
Vitamin E 0.21mg 0.29mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 47.75g 0g N/A
Sugar 2.12g 0g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.252mg 0.338mg 0%
Threonine 0.894mg 1.234mg 0%
Isoleucine 0.938mg 1.26mg 0%
Leucine 1.697mg 2.177mg 0%
Lysine 1.459mg 2.446mg 0%
Methionine 0.32mg 0.712mg 0%
Phenylalanine 1.149mg 1.086mg 0%
Valine 1.112mg 1.473mg 0%
Histidine 0.592mg 1.067mg 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
Pork
Pork
3
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +304.5%
Contains more ProteinProtein +28.6%
Contains more FatsFats +1446.7%
Contains more WaterWater +426.1%

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
Pork
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +7835.9%
Contains more Poly. FatPolyunsaturated fat +210.1%

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.