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  6. Black turtle bean vs. Shallot

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

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Summary of differences between black turtle bean and shallot

  • Shallot has less folate, copper, iron, vitamin B1, phosphorus, fiber, potassium, magnesium, manganese, and zinc than black turtle bean.
  • Black turtle bean covers your daily need for folate, 103% more than shallot.
  • Black turtle bean has 15 times more vitamin B1 than shallot. While black turtle bean has 0.9mg of vitamin B1, shallot has only 0.06mg.

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

Infographic

Black turtle bean vs Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more MagnesiumMagnesium +661.9%
Contains more CalciumCalcium +332.4%
Contains more PotassiumPotassium +349.1%
Contains more IronIron +625%
Contains more CopperCopper +1036.4%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +633.3%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +242.5%
Contains more SeleniumSelenium +166.7%

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
Contains more Vitamin EVitamin E +425%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +865%
Contains more Vitamin B3Vitamin B3 +877.5%
Contains more Vitamin B5Vitamin B5 +210%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +1205.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +20.6%
~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 Shallot DV% diff.
Folate 444µg 34µg 103%
Copper 1mg 0.088mg 101%
Iron 8.7mg 1.2mg 94%
Vitamin B1 0.9mg 0.06mg 70%
Phosphorus 440mg 60mg 54%
Fiber 15.5g 3.2g 49%
Protein 21.25g 2.5g 38%
Potassium 1500mg 334mg 34%
Magnesium 160mg 21mg 33%
Manganese 1mg 0.292mg 31%
Zinc 2.2mg 0.4mg 16%
Carbs 63.25g 16.8g 15%
Vitamin B2 0.193mg 0.02mg 13%
Calories 339kcal 72kcal 13%
Vitamin B5 0.899mg 0.29mg 12%
Calcium 160mg 37mg 12%
Vitamin B3 1.955mg 0.2mg 11%
Vitamin C 0mg 8mg 9%
Vitamin B6 0.286mg 0.345mg 5%
Selenium 3.2µg 1.2µg 4%
Vitamin K 5.6µg 0.8µg 4%
Choline 11.3mg 2%
Polyunsaturated fat 0.387g 0.039g 2%
Saturated fat 0.232g 0.017g 1%
Vitamin E 0.21mg 0.04mg 1%
Fats 0.9g 0.1g 1%
Net carbs 47.75g 13.6g N/A
Sugar 2.12g 7.87g N/A
Sodium 9mg 12mg 0%
Monounsaturated fat 0.078g 0.014g 0%
Tryptophan 0.252mg 0.028mg 0%
Threonine 0.894mg 0.098mg 0%
Isoleucine 0.938mg 0.106mg 0%
Leucine 1.697mg 0.149mg 0%
Lysine 1.459mg 0.125mg 0%
Methionine 0.32mg 0.027mg 0%
Phenylalanine 1.149mg 0.081mg 0%
Valine 1.112mg 0.11mg 0%
Histidine 0.592mg 0.043mg 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
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more ProteinProtein +750%
Contains more FatsFats +800%
Contains more CarbsCarbs +276.5%
Contains more OtherOther +350%
Contains more WaterWater +625.5%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +457.1%
Contains more Poly. FatPolyunsaturated fat +892.3%
Contains less Sat. FatSaturated fat -92.7%

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.