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  6. Black turtle bean vs. Rutabagas

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

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Differences between black turtle bean and rutabagas

  • Black turtle bean has more copper, folate, iron, vitamin B1, phosphorus, fiber, manganese, potassium, and magnesium, while rutabagas have more vitamin C.
  • Black turtle bean's daily need coverage for copper is 108% higher.
  • Rutabagas contain 21 times less folate than black turtle bean. Black turtle bean contains 444µg of folate, while rutabagas contain 21µg.
  • Black turtle bean has a lower glycemic index. The glycemic index of black turtle bean is 20, while the glycemic index of rutabagas is 72.

The food types used in this comparison are Beans, black turtle, mature seeds, raw and Rutabagas, raw.

Infographic

Black turtle bean vs Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +272.1%
Contains more PotassiumPotassium +391.8%
Contains more IronIron +1877.3%
Contains more CopperCopper +3025%
Contains more ZincZinc +816.7%
Contains more PhosphorusPhosphorus +730.2%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +663.4%
Contains more SeleniumSelenium +357.1%

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.
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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +382.5%
Contains more Vitamin B3Vitamin B3 +179.3%
Contains more Vitamin B5Vitamin B5 +461.9%
Contains more Vitamin B6Vitamin B6 +186%
Contains more Vitamin KVitamin K +1766.7%
Contains more FolateFolate +2014.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +42.9%
~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 Rutabagas DV% diff.
Copper 1mg 0.032mg 108%
Folate 444µg 21µg 106%
Iron 8.7mg 0.44mg 103%
Vitamin B1 0.9mg 0.09mg 68%
Phosphorus 440mg 53mg 55%
Fiber 15.5g 2.3g 53%
Protein 21.25g 1.08g 40%
Manganese 1mg 0.131mg 38%
Potassium 1500mg 305mg 35%
Magnesium 160mg 20mg 33%
Vitamin C 0mg 25mg 28%
Carbs 63.25g 8.62g 18%
Zinc 2.2mg 0.24mg 18%
Vitamin B5 0.899mg 0.16mg 15%
Calories 339kcal 37kcal 15%
Vitamin B6 0.286mg 0.1mg 14%
Vitamin B2 0.193mg 0.04mg 12%
Calcium 160mg 43mg 12%
Vitamin B3 1.955mg 0.7mg 8%
Selenium 3.2µg 0.7µg 5%
Vitamin K 5.6µg 0.3µg 4%
Choline 14.1mg 3%
Fructose 1.61g 2%
Polyunsaturated fat 0.387g 0.088g 2%
Fats 0.9g 0.16g 1%
Saturated fat 0.232g 0.027g 1%
Vitamin E 0.21mg 0.3mg 1%
Net carbs 47.75g 6.32g N/A
Sugar 2.12g 4.46g N/A
Starch 0.4g 0%
Sodium 9mg 12mg 0%
Monounsaturated fat 0.078g 0.025g 0%
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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +1867.6%
Contains more FatsFats +462.5%
Contains more CarbsCarbs +633.8%
Contains more OtherOther +407%
Contains more WaterWater +713%

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +212%
Contains more Poly. FatPolyunsaturated fat +339.8%
Contains less Sat. FatSaturated fat -88.4%

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.