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

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What are the differences between Black turtle bean and Liver?

  • Black turtle bean is higher in Folate, Fiber, and Vitamin B1, yet Liver is higher in Vitamin B12, Vitamin A RAE, Vitamin B2, Selenium, Iron, and Vitamin B5.
  • Liver's daily need coverage for Vitamin B12 is 778% more.

We used Beans, black turtle, mature seeds, raw and Pork, fresh, variety meats and by-products, liver, cooked, braised types in this article.

Infographic

Black turtle bean vs Liver 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.
Contains more Calcium +1500%
Contains more Magnesium +1042.9%
Contains more Phosphorus +82.6%
Contains more Potassium +900%
Contains less Sodium -81.6%
Contains more Copper +57.7%
Contains more Manganese +233.3%
Contains more Iron +106%
Contains more Zinc +205.5%
Contains more Selenium +2009.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +1500%
Contains more Magnesium +1042.9%
Contains more Phosphorus +82.6%
Contains more Potassium +900%
Contains less Sodium -81.6%
Contains more Copper +57.7%
Contains more Manganese +233.3%
Contains more Iron +106%
Contains more Zinc +205.5%
Contains more Selenium +2009.4%

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.
:
7
Liver
Contains more Vitamin B1 +248.8%
Contains more Folate +172.4%
Contains more Vitamin A +105764.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1037.8%
Contains more Vitamin B3 +331.5%
Contains more Vitamin B5 +431%
Contains more Vitamin B6 +99.3%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Contains more Vitamin B1 +248.8%
Contains more Folate +172.4%
Contains more Vitamin A +105764.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1037.8%
Contains more Vitamin B3 +331.5%
Contains more Vitamin B5 +431%
Contains more Vitamin B6 +99.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +1582.2%
Contains more Other +140%
Contains more Protein +22.4%
Contains more Fats +388.9%
Contains more Water +484.7%
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more Carbs +1582.2%
Contains more Other +140%
Contains more Protein +22.4%
Contains more Fats +388.9%
Contains more Water +484.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -83.5%
Contains more Monounsaturated Fat +707.7%
Contains more Polyunsaturated fat +171.3%
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains less Saturated Fat -83.5%
Contains more Monounsaturated Fat +707.7%
Contains more Polyunsaturated fat +171.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Liver
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Liver Opinion
Net carbs 47.75g 3.76g Black turtle bean
Protein 21.25g 26.02g Liver
Fats 0.9g 4.4g Liver
Carbs 63.25g 3.76g Black turtle bean
Calories 339kcal 165kcal Black turtle bean
Sugar 2.12g Liver
Fiber 15.5g 0g Black turtle bean
Calcium 160mg 10mg Black turtle bean
Iron 8.7mg 17.92mg Liver
Magnesium 160mg 14mg Black turtle bean
Phosphorus 440mg 241mg Black turtle bean
Potassium 1500mg 150mg Black turtle bean
Sodium 9mg 49mg Black turtle bean
Zinc 2.2mg 6.72mg Liver
Copper 1mg 0.634mg Black turtle bean
Manganese 1mg 0.3mg Black turtle bean
Selenium 3.2µg 67.5µg Liver
Vitamin A 17IU 17997IU Liver
Vitamin A RAE 0µg 5405µg Liver
Vitamin E 0.21mg Black turtle bean
Vitamin C 0mg 23.6mg Liver
Vitamin B1 0.9mg 0.258mg Black turtle bean
Vitamin B2 0.193mg 2.196mg Liver
Vitamin B3 1.955mg 8.435mg Liver
Vitamin B5 0.899mg 4.774mg Liver
Vitamin B6 0.286mg 0.57mg Liver
Folate 444µg 163µg Black turtle bean
Vitamin B12 0µg 18.67µg Liver
Vitamin K 5.6µg Black turtle bean
Tryptophan 0.252mg 0.366mg Liver
Threonine 0.894mg 1.107mg Liver
Isoleucine 0.938mg 1.32mg Liver
Leucine 1.697mg 2.319mg Liver
Lysine 1.459mg 2.007mg Liver
Methionine 0.32mg 0.645mg Liver
Phenylalanine 1.149mg 1.274mg Liver
Valine 1.112mg 1.607mg Liver
Histidine 0.592mg 0.708mg Liver
Cholesterol 0mg 355mg Black turtle bean
Saturated Fat 0.232g 1.41g Black turtle bean
Omega-3 - DHA 0g 0.03g Liver
Omega-3 - DPA 0g 0.04g Liver
Monounsaturated Fat 0.078g 0.63g Liver
Polyunsaturated fat 0.387g 1.05g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Liver
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Black turtle bean
397%
Liver
Minerals Daily Need Coverage Score
135%
Black turtle bean
161%
Liver

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 20)
Which food is cheaper?
Liver
Liver is cheaper (difference - $1.3)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 40mg)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 1.178g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.