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  6. Black turtle bean vs. Ravioli

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

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A recap on differences between black turtle bean and ravioli

  • Black turtle bean is higher than ravioli in folate, iron, copper, vitamin B1, fiber, phosphorus, potassium, manganese, magnesium, and zinc.
  • Black turtle bean covers your daily folate needs 106% more than ravioli.
  • Black turtle bean contains 12 times more vitamin B1 than ravioli. While black turtle bean contains 0.9mg of vitamin B1, ravioli contains only 0.074mg.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Ravioli, cheese-filled, canned.

Infographic

Black turtle bean vs Ravioli 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% 9.9% 20% 28% 47% 9.8% 21% 40% 23% 19%
Contains more MagnesiumMagnesium +966.7%
Contains more CalciumCalcium +384.8%
Contains more PotassiumPotassium +546.6%
Contains more IronIron +1075.7%
Contains more CopperCopper +604.2%
Contains more ZincZinc +511.1%
Contains more PhosphorusPhosphorus +780%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +468.2%
~equal in Selenium ~3.5µg

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% 3.3% 17% 0% 19% 18% 20% 16% 24% 3.8% 5.8% 15% 5.2%
Contains more Vitamin B1Vitamin B1 +1116.2%
Contains more Vitamin B2Vitamin B2 +141.3%
Contains more Vitamin B3Vitamin B3 +84.4%
Contains more Vitamin B5Vitamin B5 +230.5%
Contains more Vitamin B6Vitamin B6 +180.4%
Contains more Vitamin KVitamin K +143.5%
Contains more FolateFolate +2120%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +304.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Ravioli DV% diff.
Folate 444µg 20µg 106%
Iron 8.7mg 0.74mg 100%
Copper 1mg 0.142mg 95%
Vitamin B1 0.9mg 0.074mg 69%
Fiber 15.5g 1.3g 57%
Phosphorus 440mg 50mg 56%
Protein 21.25g 2.48g 38%
Potassium 1500mg 232mg 37%
Manganese 1mg 0.176mg 36%
Magnesium 160mg 15mg 35%
Carbs 63.25g 13.64g 17%
Zinc 2.2mg 0.36mg 17%
Vitamin B6 0.286mg 0.102mg 14%
Vitamin B5 0.899mg 0.272mg 13%
Calories 339kcal 77kcal 13%
Sodium 9mg 306mg 13%
Calcium 160mg 33mg 13%
Vitamin B2 0.193mg 0.08mg 9%
Vitamin B3 1.955mg 1.06mg 6%
Vitamin E 0.21mg 0.85mg 4%
Vitamin K 5.6µg 2.3µg 3%
Saturated fat 0.232g 0.723g 2%
Choline 9.5mg 2%
Cholesterol 0mg 3mg 1%
Vitamin B12 0µg 0.03µg 1%
Selenium 3.2µg 3.5µg 1%
Fats 0.9g 1.45g 1%
Vitamin A 0µg 10µg 1%
Monounsaturated fat 0.078g 0.418g 1%
Polyunsaturated fat 0.387g 0.182g 1%
Net carbs 47.75g 12.34g N/A
Sugar 2.12g 3.72g N/A
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 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
2% 14% 81%
Protein: 2.48 g
Fats: 1.45 g
Carbs: 13.64 g
Water: 80.91 g
Other: 1.52 g
Contains more ProteinProtein +756.9%
Contains more CarbsCarbs +363.7%
Contains more OtherOther +136.8%
Contains more FatsFats +61.1%
Contains more WaterWater +635.5%

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
55% 32% 14%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.418 g
Polyunsaturated fat: Poly. Fat 0.182 g
Contains less Sat. FatSaturated fat -67.9%
Contains more Poly. FatPolyunsaturated fat +112.6%
Contains more Mono. FatMonounsaturated fat +435.9%

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. Ravioli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173328/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.