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  6. Black turtle bean vs. Sweet potato

Black turtle bean vs. Sweet potato — In-Depth Nutrition Comparison

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Summary of differences between black turtle bean and sweet potato

  • Black turtle bean has more folate, iron, copper, vitamin B1, phosphorus, fiber, potassium, manganese, and magnesium; however, sweet potato is higher in vitamin A.
  • Sweet potato covers your daily need for vitamin A, 283% more than black turtle bean.
  • Black turtle bean has 40 times more folate than sweet potato. While black turtle bean has 444µg of folate, sweet potato has only 11µg.
  • The glycemic index of sweet potato is higher.

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

Infographic

Black turtle bean vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +345.1%
Contains more IronIron +1326.2%
Contains more CopperCopper +562.3%
Contains more ZincZinc +633.3%
Contains more PhosphorusPhosphorus +836.2%
Contains less SodiumSodium -83.6%
Contains more ManganeseManganese +287.6%
Contains more SeleniumSelenium +433.3%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin B1Vitamin B1 +1053.8%
Contains more Vitamin B2Vitamin B2 +216.4%
Contains more Vitamin B3Vitamin B3 +251%
Contains more Vitamin B5Vitamin B5 +12.4%
Contains more Vitamin B6Vitamin B6 +36.8%
Contains more Vitamin KVitamin K +211.1%
Contains more FolateFolate +3936.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +23.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Sweet potato DV% diff.
Folate 444µg 11µg 108%
Iron 8.7mg 0.61mg 101%
Copper 1mg 0.151mg 94%
Vitamin A 0µg 709µg 79%
Vitamin B1 0.9mg 0.078mg 69%
Phosphorus 440mg 47mg 56%
Fiber 15.5g 3g 50%
Protein 21.25g 1.57g 39%
Potassium 1500mg 337mg 34%
Manganese 1mg 0.258mg 32%
Magnesium 160mg 25mg 32%
Zinc 2.2mg 0.3mg 17%
Carbs 63.25g 20.12g 14%
Calories 339kcal 86kcal 13%
Calcium 160mg 30mg 13%
Vitamin B2 0.193mg 0.061mg 10%
Vitamin B3 1.955mg 0.557mg 9%
Vitamin B6 0.286mg 0.209mg 6%
Starch 12.65g 5%
Selenium 3.2µg 0.6µg 5%
Vitamin K 5.6µg 1.8µg 3%
Vitamin C 0mg 2.4mg 3%
Polyunsaturated fat 0.387g 0.014g 2%
Choline 12.3mg 2%
Vitamin B5 0.899mg 0.8mg 2%
Sodium 9mg 55mg 2%
Saturated fat 0.232g 0.018g 1%
Fructose 0.7g 1%
Fats 0.9g 0.05g 1%
Net carbs 47.75g 17.12g N/A
Sugar 2.12g 4.18g N/A
Vitamin E 0.21mg 0.26mg 0%
Monounsaturated fat 0.078g 0.001g 0%
Tryptophan 0.252mg 0.031mg 0%
Threonine 0.894mg 0.083mg 0%
Isoleucine 0.938mg 0.055mg 0%
Leucine 1.697mg 0.092mg 0%
Lysine 1.459mg 0.066mg 0%
Methionine 0.32mg 0.029mg 0%
Phenylalanine 1.149mg 0.089mg 0%
Valine 1.112mg 0.086mg 0%
Histidine 0.592mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +1253.5%
Contains more FatsFats +1700%
Contains more CarbsCarbs +214.4%
Contains more OtherOther +267.3%
Contains more WaterWater +602.5%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +7700%
Contains more Poly. FatPolyunsaturated fat +2664.3%
Contains less Sat. FatSaturated fat -92.2%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.