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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 of 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.
Black turtle bean
Black turtle bean
10
:
0
Tamarind
Tamarind
Contains more Calcium +116.2%
Contains more Iron +210.7%
Contains more Magnesium +73.9%
Contains more Phosphorus +289.4%
Contains more Potassium +138.9%
Contains less Sodium -67.9%
Contains more Zinc +2100%
Contains more Copper +1062.8%
Contains more Selenium +146.2%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Tamarind
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 105% 66% 49% 56% 4% 3% 29% 0% 8%
Contains more Calcium +116.2%
Contains more Iron +210.7%
Contains more Magnesium +73.9%
Contains more Phosphorus +289.4%
Contains more Potassium +138.9%
Contains less Sodium -67.9%
Contains more Zinc +2100%
Contains more Copper +1062.8%
Contains more Selenium +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.
Black turtle bean
Black turtle bean
8
:
2
Tamarind
Tamarind
Contains more Vitamin E +110%
Contains more Vitamin B1 +110.3%
Contains more Vitamin B2 +27%
Contains more Vitamin B5 +528.7%
Contains more Vitamin B6 +333.3%
Contains more Folate +3071.4%
Contains more Vitamin K +100%
Contains more Vitamin A +76.5%
Contains more Vitamin C +∞%
Equal in Vitamin B3 - 1.938
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Tamarind
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 0% 12% 108% 36% 37% 9% 16% 11% 0% 7%
Contains more Vitamin E +110%
Contains more Vitamin B1 +110.3%
Contains more Vitamin B2 +27%
Contains more Vitamin B5 +528.7%
Contains more Vitamin B6 +333.3%
Contains more Folate +3071.4%
Contains more Vitamin K +100%
Contains more Vitamin A +76.5%
Contains more Vitamin C +∞%
Equal in Vitamin B3 - 1.938

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
4
:
1
Tamarind
Tamarind
Contains more Protein +658.9%
Contains more Fats +50%
Contains more Other +33.3%
Contains more Water +185.5%
Equal in Carbs - 62.5
Black turtle bean
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Tamarind
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 Protein +658.9%
Contains more Fats +50%
Contains more Other +33.3%
Contains more Water +185.5%
Equal in Carbs - 62.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
2
:
1
Tamarind
Tamarind
Contains less Saturated Fat -14.7%
Contains more Polyunsaturated fat +555.9%
Contains more Monounsaturated Fat +132.1%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Tamarind
53% 35% 12%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.181 g
Polyunsaturated fat: 0.059 g
Contains less Saturated Fat -14.7%
Contains more Polyunsaturated fat +555.9%
Contains more Monounsaturated Fat +132.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Tamarind
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Tamarind Opinion
Net carbs 47.75g 57.4g Tamarind
Protein 21.25g 2.8g Black turtle bean
Fats 0.9g 0.6g Black turtle bean
Carbs 63.25g 62.5g Black turtle bean
Calories 339kcal 239kcal Black turtle bean
Sugar 2.12g 38.8g Black turtle bean
Fiber 15.5g 5.1g Black turtle bean
Calcium 160mg 74mg Black turtle bean
Iron 8.7mg 2.8mg Black turtle bean
Magnesium 160mg 92mg Black turtle bean
Phosphorus 440mg 113mg Black turtle bean
Potassium 1500mg 628mg Black turtle bean
Sodium 9mg 28mg Black turtle bean
Zinc 2.2mg 0.1mg Black turtle bean
Copper 1mg 0.086mg Black turtle bean
Manganese 1mg Black turtle bean
Selenium 3.2µg 1.3µg Black turtle bean
Vitamin A 17IU 30IU Tamarind
Vitamin A RAE 0µg 2µg Tamarind
Vitamin E 0.21mg 0.1mg Black turtle bean
Vitamin C 0mg 3.5mg Tamarind
Vitamin B1 0.9mg 0.428mg Black turtle bean
Vitamin B2 0.193mg 0.152mg Black turtle bean
Vitamin B3 1.955mg 1.938mg Black turtle bean
Vitamin B5 0.899mg 0.143mg Black turtle bean
Vitamin B6 0.286mg 0.066mg Black turtle bean
Folate 444µg 14µg Black turtle bean
Vitamin K 5.6µg 2.8µg Black turtle bean
Tryptophan 0.252mg 0.018mg Black turtle bean
Threonine 0.894mg Black turtle bean
Isoleucine 0.938mg Black turtle bean
Leucine 1.697mg Black turtle bean
Lysine 1.459mg 0.139mg Black turtle bean
Methionine 0.32mg 0.014mg Black turtle bean
Phenylalanine 1.149mg Black turtle bean
Valine 1.112mg Black turtle bean
Histidine 0.592mg Black turtle bean
Saturated Fat 0.232g 0.272g Black turtle bean
Monounsaturated Fat 0.078g 0.181g Tamarind
Polyunsaturated fat 0.387g 0.059g Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Tamarind
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Black turtle bean
20%
Tamarind
Minerals Daily Need Coverage Score
135%
Black turtle bean
34%
Tamarind

Comparison summary

Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 36.68g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 3)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $1.4)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.