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  6. Black turtle bean vs. Tamarind

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

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How are black turtle bean and tamarind different?

  • Black turtle bean is higher than tamarind in folate, copper, iron, phosphorus, fiber, vitamin B1, potassium, zinc, vitamin B6, and magnesium.
  • Black turtle bean covers your daily need for folate, 108% more than tamarind.
  • Black turtle bean contains 22 times more zinc than tamarind. Black turtle bean contains 2.2mg of zinc, while tamarind contains 0.1mg.

Beans, black turtle, mature seeds, raw and Tamarinds, raw types were used in this article.

Infographic

Black turtle bean vs Tamarind 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 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
Contains more MagnesiumMagnesium +73.9%
Contains more CalciumCalcium +116.2%
Contains more PotassiumPotassium +138.9%
Contains more IronIron +210.7%
Contains more CopperCopper +1062.8%
Contains more ZincZinc +2100%
Contains more PhosphorusPhosphorus +289.4%
Contains less SodiumSodium -67.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +146.2%

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 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
Contains more Vitamin EVitamin E +110%
Contains more Vitamin B1Vitamin B1 +110.3%
Contains more Vitamin B2Vitamin B2 +27%
Contains more Vitamin B5Vitamin B5 +528.7%
Contains more Vitamin B6Vitamin B6 +333.3%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +3071.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.938mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Tamarind DV% diff.
Folate 444µg 14µg 108%
Copper 1mg 0.086mg 102%
Iron 8.7mg 2.8mg 74%
Phosphorus 440mg 113mg 47%
Manganese 1mg 43%
Fiber 15.5g 5.1g 42%
Vitamin B1 0.9mg 0.428mg 39%
Protein 21.25g 2.8g 37%
Potassium 1500mg 628mg 26%
Zinc 2.2mg 0.1mg 19%
Vitamin B6 0.286mg 0.066mg 17%
Magnesium 160mg 92mg 16%
Vitamin B5 0.899mg 0.143mg 15%
Calcium 160mg 74mg 9%
Calories 339kcal 239kcal 5%
Vitamin C 0mg 3.5mg 4%
Vitamin B2 0.193mg 0.152mg 3%
Selenium 3.2µg 1.3µg 3%
Choline 8.6mg 2%
Polyunsaturated fat 0.387g 0.059g 2%
Vitamin K 5.6µg 2.8µg 2%
Sodium 9mg 28mg 1%
Vitamin E 0.21mg 0.1mg 1%
Fats 0.9g 0.6g 0%
Net carbs 47.75g 57.4g N/A
Carbs 63.25g 62.5g 0%
Sugar 2.12g 38.8g N/A
Vitamin A 0µg 2µg 0%
Vitamin B3 1.955mg 1.938mg 0%
Saturated fat 0.232g 0.272g 0%
Monounsaturated fat 0.078g 0.181g 0%
Tryptophan 0.252mg 0.018mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0.139mg 0%
Methionine 0.32mg 0.014mg 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
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
Contains more ProteinProtein +658.9%
Contains more FatsFats +50%
Contains more OtherOther +33.3%
Contains more WaterWater +185.5%
~equal in Carbs ~62.5g

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
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 g
Contains less Sat. FatSaturated fat -14.7%
Contains more Poly. FatPolyunsaturated fat +555.9%
Contains more Mono. FatMonounsaturated fat +132.1%

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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.