Black turtle bean vs. Potato bread — In-Depth Nutrition Comparison
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What are the differences between black turtle bean and potato bread?
- Black turtle bean is higher in copper, iron, folate, vitamin B1, fiber, manganese, magnesium, and potassium, yet potato bread is higher in selenium.
- Black turtle bean's daily need coverage for copper is 101% more.
- Black turtle bean has 6 times more magnesium than potato bread. While black turtle bean has 160mg of magnesium, potato bread has only 28mg.
- The amount of sodium in black turtle bean is lower.
- The glycemic index of black turtle bean is lower.
We used Beans, black turtle, mature seeds, raw and Bread, potato types in this article.
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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.
| Contains more MagnesiumMagnesium | +471.4% |
| Contains more PotassiumPotassium | +108.9% |
| Contains more IronIron | +286.7% |
| Contains more CopperCopper | +963.8% |
| Contains more ZincZinc | +52.8% |
| Contains more PhosphorusPhosphorus | +19.2% |
| Contains less SodiumSodium | -97.6% |
| Contains more ManganeseManganese | +295.3% |
| Contains more CalciumCalcium | +17.5% |
| Contains more SeleniumSelenium | +196.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +378.7% |
| Contains more Vitamin B2Vitamin B2 | +82.1% |
| Contains more Vitamin B3Vitamin B3 | +56.4% |
| Contains more Vitamin B6Vitamin B6 | +23.3% |
| Contains more FolateFolate | +252.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +123.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +21.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1mg | 0.094mg | 101% |
| Iron | 8.7mg | 2.25mg | 81% |
| Folate | 444µg | 126µg | 80% |
| Vitamin B1 | 0.9mg | 0.188mg | 59% |
| Fiber | 15.5g | 6.3g | 37% |
| Manganese | 1mg | 0.253mg | 32% |
| Magnesium | 160mg | 28mg | 31% |
| Potassium | 1500mg | 718mg | 23% |
| Protein | 21.25g | 12.5g | 18% |
| Sodium | 9mg | 375mg | 16% |
| Selenium | 3.2µg | 9.5µg | 11% |
| Phosphorus | 440mg | 369mg | 10% |
| Vitamin B2 | 0.193mg | 0.106mg | 7% |
| Zinc | 2.2mg | 1.44mg | 7% |
| Vitamin B12 | 0µg | 0.15µg | 6% |
| Carbs | 63.25g | 47.07g | 5% |
| Vitamin B6 | 0.286mg | 0.232mg | 4% |
| Vitamin B3 | 1.955mg | 1.25mg | 4% |
| Calories | 339kcal | 266kcal | 4% |
| Fats | 0.9g | 3.13g | 3% |
| Vitamin A | 0µg | 24µg | 3% |
| Polyunsaturated fat | 0.387g | 0g | 3% |
| Calcium | 160mg | 188mg | 3% |
| Choline | 18.4mg | 3% | |
| Vitamin B5 | 0.899mg | 0.817mg | 2% |
| Vitamin E | 0.21mg | 0.47mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Saturated fat | 0.232g | 0g | 1% |
| Vitamin K | 5.6µg | 6.8µg | 1% |
| Net carbs | 47.75g | 40.77g | N/A |
| Vitamin D | 0IU | 2IU | 0% |
| Sugar | 2.12g | 9.38g | N/A |
| Monounsaturated fat | 0.078g | 0g | 0% |
| Tryptophan | 0.252mg | 0.081mg | 0% |
| Threonine | 0.894mg | 0.224mg | 0% |
| Isoleucine | 0.938mg | 0.268mg | 0% |
| Leucine | 1.697mg | 0.44mg | 0% |
| Lysine | 1.459mg | 0.311mg | 0% |
| Methionine | 0.32mg | 0.112mg | 0% |
| Phenylalanine | 1.149mg | 0.285mg | 0% |
| Valine | 1.112mg | 0.305mg | 0% |
| Histidine | 0.592mg | 0.143mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.25 g
Fats:
0.9 g
Carbs:
63.25 g
Water:
11 g
Other:
3.6 g
Protein:
12.5 g
Fats:
3.13 g
Carbs:
47.07 g
Water:
33.55 g
Other:
3.75 g
| Contains more ProteinProtein | +70% |
| Contains more CarbsCarbs | +34.4% |
| Contains more FatsFats | +247.8% |
| Contains more WaterWater | +205% |
~equal in
Other
~3.75g