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  6. Black turtle bean vs. Maple syrup

Black turtle bean vs. Maple syrup — In-Depth Nutrition Comparison

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How are black turtle bean and maple syrup different?

  • Black turtle bean is higher in folate, copper, iron, vitamin B1, phosphorus, fiber, potassium, and magnesium; however, maple syrup is richer in manganese and vitamin B2.
  • Daily need coverage for folate for black turtle bean is 111% higher.
  • Black turtle bean has a lower glycemic index (20) than maple syrup (54).

Beans, black turtle, mature seeds, raw and Syrups, maple are the varieties used in this article.

Infographic

Black turtle bean vs Maple syrup 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% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more MagnesiumMagnesium +661.9%
Contains more CalciumCalcium +56.9%
Contains more PotassiumPotassium +607.5%
Contains more IronIron +7809.1%
Contains more CopperCopper +5455.6%
Contains more ZincZinc +49.7%
Contains more PhosphorusPhosphorus +21900%
Contains less SodiumSodium -25%
Contains more SeleniumSelenium +433.3%
Contains more ManganeseManganese +190.8%

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% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1263.6%
Contains more Vitamin B3Vitamin B3 +2313.6%
Contains more Vitamin B5Vitamin B5 +2397.2%
Contains more Vitamin B6Vitamin B6 +14200%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B2Vitamin B2 +558%
~equal in Vitamin C ~0mg
~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 Maple syrup DV% diff.
Folate 444µg 0µg 111%
Copper 1mg 0.018mg 109%
Iron 8.7mg 0.11mg 107%
Vitamin B2 0.193mg 1.27mg 83%
Manganese 1mg 2.908mg 83%
Vitamin B1 0.9mg 0.066mg 70%
Phosphorus 440mg 2mg 63%
Fiber 15.5g 0g 62%
Protein 21.25g 0.04g 42%
Potassium 1500mg 212mg 38%
Magnesium 160mg 21mg 33%
Vitamin B6 0.286mg 0.002mg 22%
Vitamin B5 0.899mg 0.036mg 17%
Vitamin B3 1.955mg 0.081mg 12%
Zinc 2.2mg 1.47mg 7%
Calcium 160mg 102mg 6%
Vitamin K 5.6µg 0µg 5%
Selenium 3.2µg 0.6µg 5%
Calories 339kcal 260kcal 4%
Polyunsaturated fat 0.387g 0.017g 2%
Vitamin E 0.21mg 0mg 1%
Fats 0.9g 0.06g 1%
Saturated fat 0.232g 0.007g 1%
Fructose 0.52g 1%
Carbs 63.25g 67.04g 1%
Net carbs 47.75g 67.04g N/A
Sugar 2.12g 60.46g N/A
Sodium 9mg 12mg 0%
Choline 1.6mg 0%
Monounsaturated fat 0.078g 0.011g 0%
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 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
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +53025%
Contains more FatsFats +1400%
Contains more OtherOther +666%
Contains more WaterWater +194.5%
~equal in Carbs ~67.04g

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% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +609.1%
Contains more Poly. FatPolyunsaturated fat +2176.5%
Contains less Sat. FatSaturated fat -97%

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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.