Black turtle bean vs. Potato salad — In-Depth Nutrition Comparison
Compare
Significant differences between black turtle bean and potato salad
- The amount of folate, iron, copper, vitamin B1, fiber, phosphorus, manganese, potassium, and magnesium in black turtle bean is higher than in potato salad.
- Black turtle bean covers your daily folate needs 109% more than potato salad.
- Potato salad has 13 times less iron than black turtle bean. Black turtle bean has 8.7mg of iron, while potato salad has 0.65mg.
- Potato salad has a higher glycemic index. The glycemic index of potato salad is 45, while the glycemic index of black turtle bean is 20.
Specific food types used in this comparison are Beans, black turtle, mature seeds, raw and Potato salad, home-prepared.
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 MagnesiumMagnesium | +966.7% |
| Contains more CalciumCalcium | +742.1% |
| Contains more PotassiumPotassium | +490.6% |
| Contains more IronIron | +1238.5% |
| Contains more CopperCopper | +747.5% |
| Contains more ZincZinc | +609.7% |
| Contains more PhosphorusPhosphorus | +746.2% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +890.1% |
| Contains more SeleniumSelenium | +28.1% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1068.8% |
| Contains more Vitamin B2Vitamin B2 | +221.7% |
| Contains more Vitamin B3Vitamin B3 | +119.7% |
| Contains more Vitamin B5Vitamin B5 | +68.4% |
| Contains more Vitamin B6Vitamin B6 | +102.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +6242.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
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:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
| Contains more ProteinProtein | +692.9% |
| Contains more CarbsCarbs | +466.2% |
| Contains more OtherOther | +84.6% |
| Contains more FatsFats | +811.1% |
| Contains more WaterWater | +590.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.078 g
Polyunsaturated fat:
Poly. Fat
0.387 g
Saturated fat:
Sat. Fat
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
| Contains less Sat. FatSaturated fat | -83.8% |
| Contains more Mono. FatMonounsaturated fat | +3079.5% |
| Contains more Poly. FatPolyunsaturated fat | +865.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in price |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 444µg | 7µg | 109% |
| Iron | 8.7mg | 0.65mg | 101% |
| Copper | 1mg | 0.118mg | 98% |
| Vitamin B1 | 0.9mg | 0.077mg | 69% |
| Fiber | 15.5g | 1.3g | 57% |
| Phosphorus | 440mg | 52mg | 55% |
| Manganese | 1mg | 0.101mg | 39% |
| Potassium | 1500mg | 254mg | 37% |
| Protein | 21.25g | 2.68g | 37% |
| Magnesium | 160mg | 15mg | 35% |
| Sodium | 9mg | 529mg | 23% |
| Cholesterol | 0mg | 68mg | 23% |
| Polyunsaturated fat | 0.387g | 3.737g | 22% |
| Carbs | 63.25g | 11.17g | 17% |
| Zinc | 2.2mg | 0.31mg | 17% |
| Calcium | 160mg | 19mg | 14% |
| Vitamin C | 0mg | 10mg | 11% |
| Vitamin B6 | 0.286mg | 0.141mg | 11% |
| Fats | 0.9g | 8.2g | 11% |
| Vitamin B2 | 0.193mg | 0.06mg | 10% |
| Calories | 339kcal | 143kcal | 10% |
| Vitamin B3 | 1.955mg | 0.89mg | 7% |
| Vitamin B5 | 0.899mg | 0.534mg | 7% |
| Monounsaturated fat | 0.078g | 2.48g | 6% |
| Saturated fat | 0.232g | 1.429g | 5% |
| Vitamin K | 5.6µg | 5% | |
| Vitamin A | 0µg | 32µg | 4% |
| Selenium | 3.2µg | 4.1µg | 2% |
| Vitamin E | 0.21mg | 1% | |
| Net carbs | 47.75g | 9.87g | N/A |
| Sugar | 2.12g | N/A | |
| Tryptophan | 0.252mg | 0.042mg | 0% |
| Threonine | 0.894mg | 0.116mg | 0% |
| Isoleucine | 0.938mg | 0.141mg | 0% |
| Leucine | 1.697mg | 0.202mg | 0% |
| Lysine | 1.459mg | 0.171mg | 0% |
| Methionine | 0.32mg | 0.066mg | 0% |
| Phenylalanine | 1.149mg | 0.135mg | 0% |
| Valine | 1.112mg | 0.172mg | 0% |
| Histidine | 0.592mg | 0.062mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
13%
Minerals Daily Need Coverage Score
135%
24%
Comparison summary
Which food is lower in Sugar?
Potato salad is lower in Sugar (difference - 2.12g)
Which food is cheaper?
Potato salad is cheaper (difference - $1.6)
Which food is lower in Cholesterol?
Black turtle bean is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Black turtle bean contains less Sodium (difference - 520mg)
Which food is lower in Saturated fat?
Black turtle bean is lower in Saturated fat (difference - 1.197g)
Which food is lower in glycemic index?
Black turtle bean is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean is relatively richer in vitamins