Black turtle bean vs. Safflower — In-Depth Nutrition Comparison
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What are the differences between black turtle bean and safflower?
- Black turtle bean is higher in folate, iron, and potassium, yet safflower is higher in copper, vitamin B6, vitamin B5, magnesium, manganese, phosphorus, and zinc.
- Safflower's daily need coverage for copper is 83% more.
- Black turtle bean has 3 times more folate than safflower. While black turtle bean has 444µg of folate, safflower has only 160µg.
We used Beans, black turtle, mature seeds, raw and Seeds, safflower seed kernels, dried types in this article.
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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 CalciumCalcium | +105.1% |
| Contains more PotassiumPotassium | +118.3% |
| Contains more IronIron | +77.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +120.6% |
| Contains more CopperCopper | +74.7% |
| Contains more ZincZinc | +129.5% |
| Contains more PhosphorusPhosphorus | +46.4% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +101.4% |
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 KVitamin K | +∞% |
| Contains more FolateFolate | +177.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +29.2% |
| Contains more Vitamin B2Vitamin B2 | +115% |
| Contains more Vitamin B3Vitamin B3 | +16.8% |
| Contains more Vitamin B5Vitamin B5 | +348.3% |
| Contains more Vitamin B6Vitamin B6 | +309.1% |
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:
16.18 g
Fats:
38.45 g
Carbs:
34.29 g
Water:
5.62 g
Other:
5.46 g
| Contains more ProteinProtein | +31.3% |
| Contains more CarbsCarbs | +84.5% |
| Contains more WaterWater | +95.7% |
| Contains more FatsFats | +4172.2% |
| Contains more OtherOther | +51.7% |
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
3.682 g
Monounsaturated fat:
Mono. Fat
4.848 g
Polyunsaturated fat:
Poly. Fat
28.223 g
| Contains less Sat. FatSaturated fat | -93.7% |
| Contains more Mono. FatMonounsaturated fat | +6115.4% |
| Contains more Poly. FatPolyunsaturated fat | +7192.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.387g | 28.223g | 186% |
| Copper | 1mg | 1.747mg | 83% |
| Folate | 444µg | 160µg | 71% |
| Vitamin B6 | 0.286mg | 1.17mg | 68% |
| Vitamin B5 | 0.899mg | 4.03mg | 63% |
| Fiber | 15.5g | 62% | |
| Fats | 0.9g | 38.45g | 58% |
| Iron | 8.7mg | 4.9mg | 48% |
| Magnesium | 160mg | 353mg | 46% |
| Manganese | 1mg | 2.014mg | 44% |
| Phosphorus | 440mg | 644mg | 29% |
| Zinc | 2.2mg | 5.05mg | 26% |
| Potassium | 1500mg | 687mg | 24% |
| Vitamin B1 | 0.9mg | 1.163mg | 22% |
| Vitamin B2 | 0.193mg | 0.415mg | 17% |
| Saturated fat | 0.232g | 3.682g | 16% |
| Monounsaturated fat | 0.078g | 4.848g | 12% |
| Protein | 21.25g | 16.18g | 10% |
| Carbs | 63.25g | 34.29g | 10% |
| Calories | 339kcal | 517kcal | 9% |
| Calcium | 160mg | 78mg | 8% |
| Selenium | 3.2µg | 6% | |
| Vitamin K | 5.6µg | 5% | |
| Vitamin B3 | 1.955mg | 2.284mg | 2% |
| Vitamin E | 0.21mg | 1% | |
| Net carbs | 47.75g | 34.29g | N/A |
| Sugar | 2.12g | N/A | |
| Sodium | 9mg | 3mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.252mg | 0.183mg | 0% |
| Threonine | 0.894mg | 0.586mg | 0% |
| Isoleucine | 0.938mg | 0.717mg | 0% |
| Leucine | 1.697mg | 1.154mg | 0% |
| Lysine | 1.459mg | 0.534mg | 0% |
| Methionine | 0.32mg | 0.284mg | 0% |
| Phenylalanine | 1.149mg | 0.806mg | 0% |
| Valine | 1.112mg | 1.025mg | 0% |
| Histidine | 0.592mg | 0.452mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
82%
Minerals Daily Need Coverage Score
135%
178%
Comparison summary
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 2.12g)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 20)
Which food is cheaper?
Safflower is cheaper (difference - $0.8)
Which food is lower in Saturated fat?
Black turtle bean is lower in Saturated fat (difference - 3.45g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.