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  6. Black turtle bean vs. Garlic powder

Black turtle bean vs. Garlic powder — In-Depth Nutrition Comparison

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What are the main differences between black turtle bean and garlic powder?

  • Black turtle bean is richer in folate, copper, vitamin B1, iron, fiber, magnesium, potassium, and calcium, yet garlic powder is richer in vitamin B6 and selenium.
  • Garlic powder's daily need coverage for vitamin B6 is 105% higher.
  • Black turtle bean has 9 times more folate than garlic powder. Black turtle bean has 444µg of folate, while garlic powder has 47µg.
  • Garlic powder has a lower glycemic index than black turtle bean.

We used Beans, black turtle, mature seeds, raw and Spices, garlic powder types in this comparison.

Infographic

Black turtle bean vs Garlic powder 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains more MagnesiumMagnesium +107.8%
Contains more CalciumCalcium +102.5%
Contains more PotassiumPotassium +25.7%
Contains more IronIron +54%
Contains more CopperCopper +87.6%
Contains less SodiumSodium -85%
Contains more ZincZinc +35.9%
Contains more SeleniumSelenium +646.9%
~equal in Phosphorus ~414mg
~equal in Manganese ~0.979mg

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin B1Vitamin B1 +106.9%
Contains more Vitamin B2Vitamin B2 +36.9%
Contains more Vitamin B3Vitamin B3 +145.6%
Contains more Vitamin B5Vitamin B5 +21%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +844.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +219%
Contains more Vitamin B6Vitamin B6 +478.3%
~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 Garlic powder DV% diff.
Vitamin B6 0.286mg 1.654mg 105%
Folate 444µg 47µg 99%
Copper 1mg 0.533mg 52%
Vitamin B1 0.9mg 0.435mg 39%
Iron 8.7mg 5.65mg 38%
Selenium 3.2µg 23.9µg 38%
Fiber 15.5g 9g 26%
Magnesium 160mg 77mg 20%
Choline 67.5mg 12%
Protein 21.25g 16.55g 9%
Potassium 1500mg 1193mg 9%
Calcium 160mg 79mg 8%
Vitamin B3 1.955mg 0.796mg 7%
Zinc 2.2mg 2.99mg 7%
Phosphorus 440mg 414mg 4%
Vitamin K 5.6µg 0.4µg 4%
Vitamin B2 0.193mg 0.141mg 4%
Vitamin E 0.21mg 0.67mg 3%
Carbs 63.25g 72.73g 3%
Vitamin B5 0.899mg 0.743mg 3%
Sodium 9mg 60mg 2%
Manganese 1mg 0.979mg 1%
Polyunsaturated fat 0.387g 0.178g 1%
Vitamin C 0mg 1.2mg 1%
Calories 339kcal 331kcal 0%
Fats 0.9g 0.73g 0%
Net carbs 47.75g 63.73g N/A
Sugar 2.12g 2.43g N/A
Saturated fat 0.232g 0.249g 0%
Monounsaturated fat 0.078g 0.115g 0%
Tryptophan 0.252mg 0.121mg 0%
Threonine 0.894mg 0.374mg 0%
Isoleucine 0.938mg 0.414mg 0%
Leucine 1.697mg 0.728mg 0%
Lysine 1.459mg 0.768mg 0%
Methionine 0.32mg 0.111mg 0%
Phenylalanine 1.149mg 0.525mg 0%
Valine 1.112mg 0.667mg 0%
Histidine 0.592mg 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more ProteinProtein +28.4%
Contains more FatsFats +23.3%
Contains more WaterWater +70.5%
Contains more CarbsCarbs +15%
~equal in Other ~3.54g

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
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains more Poly. FatPolyunsaturated fat +117.4%
Contains more Mono. FatMonounsaturated fat +47.4%
~equal in Saturated fat ~0.249g

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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.