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  6. Black turtle bean vs. Quinoa

Black turtle bean vs. Quinoa — In-Depth Nutrition Comparison

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Summary of differences between black turtle bean and quinoa

  • Quinoa has less folate, iron, copper, vitamin B1, fiber, phosphorus, potassium, magnesium, manganese, and calcium than black turtle bean.
  • Black turtle bean covers your daily need for folate, 101% more than quinoa.
  • Black turtle bean has 9 times more calcium than quinoa. While black turtle bean has 160mg of calcium, quinoa has only 17mg.
  • The glycemic index of quinoa is higher.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, raw and Quinoa, cooked.

Infographic

Black turtle bean vs Quinoa 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%
Quinoa
Quinoa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +841.2%
Contains more PotassiumPotassium +772.1%
Contains more IronIron +483.9%
Contains more CopperCopper +420.8%
Contains more ZincZinc +101.8%
Contains more PhosphorusPhosphorus +189.5%
Contains more ManganeseManganese +58.5%
Contains more SeleniumSelenium +14.3%
Contains less SodiumSodium -22.2%

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%
Quinoa
Quinoa
2
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin B1Vitamin B1 +741.1%
Contains more Vitamin B2Vitamin B2 +75.5%
Contains more Vitamin B3Vitamin B3 +374.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +132.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +957.1%
Contains more Vitamin EVitamin E +200%
~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 Quinoa DV% diff.
Folate 444µg 42µg 101%
Copper 1mg 0.192mg 90%
Iron 8.7mg 1.49mg 90%
Vitamin B1 0.9mg 0.107mg 66%
Fiber 15.5g 2.8g 51%
Phosphorus 440mg 152mg 41%
Potassium 1500mg 172mg 39%
Protein 21.25g 4.4g 34%
Magnesium 160mg 64mg 23%
Vitamin B5 0.899mg 18%
Manganese 1mg 0.631mg 16%
Calcium 160mg 17mg 14%
Carbs 63.25g 21.3g 14%
Vitamin B6 0.286mg 0.123mg 13%
Calories 339kcal 120kcal 11%
Zinc 2.2mg 1.09mg 10%
Vitamin B3 1.955mg 0.412mg 10%
Starch 17.63g 7%
Vitamin B2 0.193mg 0.11mg 6%
Polyunsaturated fat 0.387g 1.078g 5%
Vitamin K 5.6µg 0µg 5%
Choline 23mg 4%
Vitamin E 0.21mg 0.63mg 3%
Fats 0.9g 1.92g 2%
Monounsaturated fat 0.078g 0.528g 1%
Selenium 3.2µg 2.8µg 1%
Net carbs 47.75g 18.5g N/A
Sugar 2.12g 0.87g N/A
Sodium 9mg 7mg 0%
Saturated fat 0.232g 0.231g 0%
Tryptophan 0.252mg 0.052mg 0%
Threonine 0.894mg 0.131mg 0%
Isoleucine 0.938mg 0.157mg 0%
Leucine 1.697mg 0.261mg 0%
Lysine 1.459mg 0.239mg 0%
Methionine 0.32mg 0.096mg 0%
Phenylalanine 1.149mg 0.185mg 0%
Valine 1.112mg 0.185mg 0%
Histidine 0.592mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g 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
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +383%
Contains more CarbsCarbs +196.9%
Contains more OtherOther +367.5%
Contains more FatsFats +113.3%
Contains more WaterWater +551%

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
Quinoa
Quinoa
3
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +576.9%
Contains more Poly. FatPolyunsaturated fat +178.6%
~equal in Saturated fat ~0.231g

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.