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  6. Black turtle bean vs. Tomato paste

Black turtle bean vs. Tomato paste — In-Depth Nutrition Comparison

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Important differences between black turtle bean and tomato paste

  • Black turtle bean has more folate, iron, copper, vitamin B1, phosphorus, fiber, manganese, and magnesium; however, tomato paste has more vitamin A and vitamin E.
  • Black turtle bean's daily need coverage for folate is 108% more.
  • Black turtle bean has 15 times more vitamin B1 than tomato paste. Black turtle bean has 0.9mg of vitamin B1, while tomato paste has 0.06mg.
  • Tomato paste has a higher glycemic index than black turtle bean.

The food varieties used in the comparison are Beans, black turtle, mature seeds, raw and Tomato products, canned, paste, without salt added.

Infographic

Black turtle bean vs Tomato paste 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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more MagnesiumMagnesium +281%
Contains more CalciumCalcium +344.4%
Contains more PotassiumPotassium +47.9%
Contains more IronIron +191.9%
Contains more CopperCopper +174%
Contains more ZincZinc +249.2%
Contains more PhosphorusPhosphorus +430.1%
Contains less SodiumSodium -84.7%
Contains more ManganeseManganese +231.1%
Contains more SeleniumSelenium +65.6%

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +26.1%
Contains more Vitamin B5Vitamin B5 +533.1%
Contains more Vitamin B6Vitamin B6 +32.4%
Contains more FolateFolate +3600%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1947.6%
Contains more Vitamin B3Vitamin B3 +57.3%
Contains more Vitamin KVitamin K +103.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Tomato paste DV% diff.
Folate 444µg 12µg 108%
Iron 8.7mg 2.98mg 72%
Copper 1mg 0.365mg 71%
Vitamin B1 0.9mg 0.06mg 70%
Phosphorus 440mg 83mg 51%
Fiber 15.5g 4.1g 46%
Protein 21.25g 4.32g 34%
Manganese 1mg 0.302mg 30%
Magnesium 160mg 42mg 28%
Vitamin E 0.21mg 4.3mg 27%
Vitamin C 0mg 21.9mg 24%
Vitamin B5 0.899mg 0.142mg 15%
Carbs 63.25g 18.91g 15%
Potassium 1500mg 1014mg 14%
Zinc 2.2mg 0.63mg 14%
Calories 339kcal 82kcal 13%
Calcium 160mg 36mg 12%
Vitamin A 0µg 76µg 8%
Fructose 5.85g 7%
Vitamin B3 1.955mg 3.076mg 7%
Choline 38.5mg 7%
Vitamin K 5.6µg 11.4µg 5%
Vitamin B6 0.286mg 0.216mg 5%
Selenium 3.2µg 5.3µg 4%
Vitamin B2 0.193mg 0.153mg 3%
Polyunsaturated fat 0.387g 0.16g 2%
Sodium 9mg 59mg 2%
Saturated fat 0.232g 0.1g 1%
Fats 0.9g 0.47g 1%
Net carbs 47.75g 14.81g N/A
Sugar 2.12g 12.18g N/A
Starch 0.22g 0%
Monounsaturated fat 0.078g 0.067g 0%
Tryptophan 0.252mg 0.031mg 0%
Threonine 0.894mg 0.133mg 0%
Isoleucine 0.938mg 0.089mg 0%
Leucine 1.697mg 0.124mg 0%
Lysine 1.459mg 0.134mg 0%
Methionine 0.32mg 0.027mg 0%
Phenylalanine 1.149mg 0.13mg 0%
Valine 1.112mg 0.088mg 0%
Histidine 0.592mg 0.071mg 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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more ProteinProtein +391.9%
Contains more FatsFats +91.5%
Contains more CarbsCarbs +234.5%
Contains more OtherOther +28.6%
Contains more WaterWater +568.2%

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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +16.4%
Contains more Poly. FatPolyunsaturated fat +141.9%
Contains less Sat. FatSaturated fat -56.9%

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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.