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  6. Black turtle bean vs. Puff pastry

Black turtle bean vs. Puff pastry — In-Depth Nutrition Comparison

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What are the differences between black turtle bean and puff pastry?

  • Black turtle bean is higher in copper, folate, iron, fiber, phosphorus, vitamin B1, potassium, and magnesium, yet puff pastry is higher in selenium.
  • Black turtle bean's daily need coverage for copper is 98% more.
  • Black turtle bean has 24 times more potassium than puff pastry. While black turtle bean has 1500mg of potassium, puff pastry has only 62mg.
  • The amount of saturated fat in black turtle bean is lower.
  • The glycemic index of black turtle bean is lower.

We used Beans, black turtle, mature seeds, raw and Puff pastry, frozen, ready-to-bake, baked types in this article.

Infographic

Black turtle bean vs Puff pastry 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +2319.4%
Contains more IronIron +234.6%
Contains more CopperCopper +769.6%
Contains more ZincZinc +307.4%
Contains more PhosphorusPhosphorus +633.3%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +102%
Contains more SeleniumSelenium +665.6%

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%
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% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin B1Vitamin B1 +178.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1405.3%
Contains more FolateFolate +707.3%
Contains more Vitamin EVitamin E +161.9%
Contains more Vitamin B2Vitamin B2 +33.7%
Contains more Vitamin B3Vitamin B3 +94.4%
Contains more Vitamin KVitamin K +191.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Puff pastry DV% diff.
Polyunsaturated fat 0.387g 22.228g 146%
Copper 1mg 0.115mg 98%
Folate 444µg 55µg 97%
Iron 8.7mg 2.6mg 76%
Fats 0.9g 38.5g 58%
Fiber 15.5g 1.5g 56%
Phosphorus 440mg 60mg 54%
Vitamin B1 0.9mg 0.323mg 48%
Potassium 1500mg 62mg 42%
Selenium 3.2µg 24.5µg 39%
Magnesium 160mg 16mg 34%
Protein 21.25g 7.4g 28%
Saturated fat 0.232g 5.502g 24%
Monounsaturated fat 0.078g 8.828g 22%
Manganese 1mg 0.495mg 22%
Vitamin B6 0.286mg 0.019mg 21%
Vitamin B5 0.899mg 0mg 18%
Calcium 160mg 10mg 15%
Zinc 2.2mg 0.54mg 15%
Vitamin B3 1.955mg 3.8mg 12%
Calories 339kcal 558kcal 11%
Sodium 9mg 253mg 11%
Vitamin K 5.6µg 16.3µg 9%
Carbs 63.25g 45.7g 6%
Vitamin B2 0.193mg 0.258mg 5%
Vitamin E 0.21mg 0.55mg 2%
Choline 6.2mg 1%
Net carbs 47.75g 44.2g N/A
Sugar 2.12g 0.75g N/A
Tryptophan 0.252mg 0.086mg 0%
Threonine 0.894mg 0.198mg 0%
Isoleucine 0.938mg 0.275mg 0%
Leucine 1.697mg 0.514mg 0%
Lysine 1.459mg 0.144mg 0%
Methionine 0.32mg 0.131mg 0%
Phenylalanine 1.149mg 0.367mg 0%
Valine 1.112mg 0.312mg 0%
Histidine 0.592mg 0.158mg 0%

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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +187.2%
Contains more CarbsCarbs +38.4%
Contains more WaterWater +48.6%
Contains more OtherOther +260%
Contains more FatsFats +4177.8%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +11217.9%
Contains more Poly. FatPolyunsaturated fat +5643.7%

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.