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  6. Black turtle bean vs. Liver

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
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
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

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

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
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
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%

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.