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  6. Black turtle bean vs. Saltine cracker (includes oyster, soda, soup)

Black turtle bean vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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The main differences between black turtle bean and saltine cracker (includes oyster, soda, soup)

  • Black turtle bean is richer in copper, folate, fiber, phosphorus, potassium, iron, and magnesium, yet saltine cracker (includes oyster, soda, soup) is richer in vitamin B3 and vitamin B2.
  • Daily need coverage for copper for black turtle bean is 96% higher.
  • Black turtle bean contains 10 times more potassium than saltine cracker (includes oyster, soda, soup). Black turtle bean contains 1500mg of potassium, while saltine cracker (includes oyster, soda, soup) contains 152mg.
  • Black turtle bean contains less sodium.
  • Black turtle bean has a lower glycemic index than saltine cracker (includes oyster, soda, soup).

Food types used in this article are Beans, black turtle, mature seeds, raw and Crackers, saltines (includes oyster, soda, soup).

Infographic

Black turtle bean vs Saltine cracker (includes oyster, soda, soup) 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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more MagnesiumMagnesium +595.7%
Contains more CalciumCalcium +742.1%
Contains more PotassiumPotassium +886.8%
Contains more IronIron +56.2%
Contains more CopperCopper +619.4%
Contains more ZincZinc +218.8%
Contains more PhosphorusPhosphorus +331.4%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +45.8%
Contains more SeleniumSelenium +221.9%

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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin B1Vitamin B1 +28.2%
Contains more Vitamin B5Vitamin B5 +67.7%
Contains more Vitamin B6Vitamin B6 +232.6%
Contains more FolateFolate +231.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +447.6%
Contains more Vitamin B2Vitamin B2 +152.3%
Contains more Vitamin B3Vitamin B3 +229.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +353.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Saltine cracker (includes oyster, soda, soup) DV% diff.
Copper 1mg 0.139mg 96%
Folate 444µg 134µg 78%
Fiber 15.5g 2.8g 51%
Phosphorus 440mg 102mg 48%
Sodium 9mg 941mg 41%
Potassium 1500mg 152mg 40%
Iron 8.7mg 5.57mg 39%
Magnesium 160mg 23mg 33%
Polyunsaturated fat 0.387g 4.835g 30%
Vitamin B3 1.955mg 6.442mg 28%
Starch 67.83g 28%
Protein 21.25g 9.46g 24%
Vitamin B2 0.193mg 0.487mg 23%
Vitamin B1 0.9mg 0.702mg 17%
Vitamin K 5.6µg 25.4µg 17%
Vitamin B6 0.286mg 0.086mg 15%
Manganese 1mg 0.686mg 14%
Calcium 160mg 19mg 14%
Zinc 2.2mg 0.69mg 14%
Selenium 3.2µg 10.3µg 13%
Fats 0.9g 8.64g 12%
Vitamin B5 0.899mg 0.536mg 7%
Saturated fat 0.232g 1.653g 6%
Vitamin E 0.21mg 1.15mg 6%
Monounsaturated fat 0.078g 1.986g 5%
Calories 339kcal 418kcal 4%
Vitamin B12 0µg 0.09µg 4%
Carbs 63.25g 74.05g 4%
Choline 16.7mg 3%
Net carbs 47.75g 71.25g N/A
Sugar 2.12g 1.29g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0g 0.167g N/A
Tryptophan 0.252mg 0.116mg 0%
Threonine 0.894mg 0.268mg 0%
Isoleucine 0.938mg 0.333mg 0%
Leucine 1.697mg 0.652mg 0%
Lysine 1.459mg 0.172mg 0%
Methionine 0.32mg 0.147mg 0%
Phenylalanine 1.149mg 0.45mg 0%
Valine 1.112mg 0.399mg 0%
Histidine 0.592mg 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g 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
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more ProteinProtein +124.6%
Contains more WaterWater +117.8%
Contains more OtherOther +28.6%
Contains more FatsFats +860%
Contains more CarbsCarbs +17.1%

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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains less Sat. FatSaturated fat -86%
Contains more Mono. FatMonounsaturated fat +2446.2%
Contains more Poly. FatPolyunsaturated fat +1149.4%

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.