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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, vitamin B2, selenium, iron, and vitamin B5.
  • Liver's daily need coverage for vitamin B12 is 778% more.
  • The glycemic index of liver is lower.

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.
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%
Liver
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +1042.9%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +900%
Contains more CopperCopper +57.7%
Contains more PhosphorusPhosphorus +82.6%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +233.3%
Contains more IronIron +106%
Contains more ZincZinc +205.5%
Contains more SeleniumSelenium +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.
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%
Liver
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +248.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +172.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1037.8%
Contains more Vitamin B3Vitamin B3 +331.5%
Contains more Vitamin B5Vitamin B5 +431%
Contains more Vitamin B6Vitamin B6 +99.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~mg

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
Liver
3
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 CarbsCarbs +1582.2%
Contains more OtherOther +140%
Contains more ProteinProtein +22.4%
Contains more FatsFats +388.9%
Contains more WaterWater +484.7%

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
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated fat -83.5%
Contains more Mono. FatMonounsaturated fat +707.7%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium 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 DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 0µg 5405µg 601%
Vitamin B2 0.193mg 2.196mg 154%
Cholesterol 0mg 355mg 118%
Selenium 3.2µg 67.5µg 117%
Iron 8.7mg 17.92mg 115%
Vitamin B5 0.899mg 4.774mg 78%
Folate 444µg 163µg 70%
Fiber 15.5g 0g 62%
Vitamin B1 0.9mg 0.258mg 54%
Vitamin B3 1.955mg 8.435mg 41%
Copper 1mg 0.634mg 41%
Zinc 2.2mg 6.72mg 41%
Potassium 1500mg 150mg 40%
Magnesium 160mg 14mg 35%
Manganese 1mg 0.3mg 30%
Phosphorus 440mg 241mg 28%
Vitamin C 0mg 23.6mg 26%
Vitamin B6 0.286mg 0.57mg 22%
Carbs 63.25g 3.76g 20%
Calcium 160mg 10mg 15%
Protein 21.25g 26.02g 10%
Calories 339kcal 165kcal 9%
Vitamin K 5.6µg 5%
Fats 0.9g 4.4g 5%
Saturated fat 0.232g 1.41g 5%
Polyunsaturated fat 0.387g 1.05g 4%
Sodium 9mg 49mg 2%
Vitamin E 0.21mg 1%
Monounsaturated fat 0.078g 0.63g 1%
Net carbs 47.75g 3.76g N/A
Sugar 2.12g N/A
Tryptophan 0.252mg 0.366mg 0%
Threonine 0.894mg 1.107mg 0%
Isoleucine 0.938mg 1.32mg 0%
Leucine 1.697mg 2.319mg 0%
Lysine 1.459mg 2.007mg 0%
Methionine 0.32mg 0.645mg 0%
Phenylalanine 1.149mg 1.274mg 0%
Valine 1.112mg 1.607mg 0%
Histidine 0.592mg 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Liver
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
60%
Black turtle bean
422%
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 is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 40mg)
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.