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  6. Black turtle bean vs. Tart

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

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A recap on differences between black turtle bean and tart

  • Black turtle bean is higher in copper, folate, iron, fiber, vitamin B1, phosphorus, potassium, and magnesium, yet tart is higher in vitamin B2 and vitamin A.
  • Black turtle bean covers your daily copper needs 103% more than tart.
  • Black turtle bean contains 23 times more potassium than tart. While black turtle bean contains 1500mg of potassium, tart contains only 66mg.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Breakfast tart, low fat.

Infographic

Black turtle bean vs Tart 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%
Tart
Tart
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
Contains more MagnesiumMagnesium +263.6%
Contains more CalciumCalcium +263.6%
Contains more PotassiumPotassium +2172.7%
Contains more IronIron +154.4%
Contains more CopperCopper +1269.9%
Contains more ZincZinc +685.7%
Contains more PhosphorusPhosphorus +373.1%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +303.1%

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%
Tart
Tart
7
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
Contains more Vitamin B1Vitamin B1 +215.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +344%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +152.4%
Contains more Vitamin B2Vitamin B2 +184.5%
Contains more Vitamin B3Vitamin B3 +94.4%
Contains more Vitamin B6Vitamin B6 +32.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Tart DV% diff.
Copper 1mg 0.073mg 103%
Folate 444µg 100µg 86%
Iron 8.7mg 3.42mg 66%
Fiber 15.5g 1.5g 56%
Vitamin B1 0.9mg 0.285mg 51%
Phosphorus 440mg 93mg 50%
Manganese 1mg 43%
Potassium 1500mg 66mg 42%
Protein 21.25g 3.99g 35%
Vitamin A 0µg 285µg 32%
Magnesium 160mg 44mg 28%
Vitamin B2 0.193mg 0.549mg 27%
Vitamin B5 0.899mg 18%
Selenium 3.2µg 12.9µg 18%
Zinc 2.2mg 0.28mg 17%
Sodium 9mg 361mg 15%
Calcium 160mg 44mg 12%
Vitamin B3 1.955mg 3.8mg 12%
Monounsaturated fat 0.078g 3.338g 8%
Fats 0.9g 5.99g 8%
Vitamin B6 0.286mg 0.38mg 7%
Saturated fat 0.232g 1.393g 5%
Carbs 63.25g 76.8g 5%
Vitamin C 0mg 3.8mg 4%
Vitamin K 5.6µg 0.4µg 4%
Polyunsaturated fat 0.387g 0.878g 3%
Calories 339kcal 372kcal 2%
Choline 8.4mg 2%
Vitamin E 0.21mg 0.53mg 2%
Net carbs 47.75g 75.3g N/A
Sugar 2.12g 4.87g N/A
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
Tart
Tart
3
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 g
Contains more ProteinProtein +432.6%
Contains more OtherOther +205.1%
Contains more FatsFats +565.6%
Contains more CarbsCarbs +21.4%
~equal in Water ~12.04g

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
Tart
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 g
Contains less Sat. FatSaturated fat -83.3%
Contains more Mono. FatMonounsaturated fat +4179.5%
Contains more Poly. FatPolyunsaturated fat +126.9%

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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.