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  6. Black turtle bean vs. Tomato

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

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A recap on differences between black turtle bean and tomatoes

  • Black turtle bean is higher than tomatoes in folate, iron, copper, vitamin B1, phosphorus, fiber, manganese, potassium, magnesium, and zinc.
  • Black turtle bean covers your daily folate needs 107% more than tomatoes.
  • Black turtle bean contains 32 times more iron than tomatoes. While black turtle bean contains 8.7mg of iron, tomatoes contain only 0.27mg.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Black turtle bean vs Tomato 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%
Tomato
Tomato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +1354.5%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +532.9%
Contains more IronIron +3122.2%
Contains more CopperCopper +1594.9%
Contains more ZincZinc +1194.1%
Contains more PhosphorusPhosphorus +1733.3%
Contains more ManganeseManganese +777.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -44.4%

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%
Tomato
Tomato
5
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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin B1Vitamin B1 +2332.4%
Contains more Vitamin B2Vitamin B2 +915.8%
Contains more Vitamin B3Vitamin B3 +229.1%
Contains more Vitamin B5Vitamin B5 +910.1%
Contains more Vitamin B6Vitamin B6 +257.5%
Contains more FolateFolate +2860%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +157.1%
Contains more Vitamin KVitamin K +41.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Tomato DV% diff.
Folate 444µg 15µg 107%
Iron 8.7mg 0.27mg 105%
Copper 1mg 0.059mg 105%
Vitamin B1 0.9mg 0.037mg 72%
Phosphorus 440mg 24mg 59%
Fiber 15.5g 1.2g 57%
Protein 21.25g 0.88g 41%
Manganese 1mg 0.114mg 39%
Potassium 1500mg 237mg 37%
Magnesium 160mg 11mg 35%
Carbs 63.25g 3.89g 20%
Zinc 2.2mg 0.17mg 18%
Vitamin B6 0.286mg 0.08mg 16%
Vitamin B5 0.899mg 0.089mg 16%
Calories 339kcal 18kcal 16%
Calcium 160mg 10mg 15%
Vitamin C 0mg 13.7mg 15%
Vitamin B2 0.193mg 0.019mg 13%
Vitamin B3 1.955mg 0.594mg 9%
Selenium 3.2µg 0µg 6%
Vitamin A 0µg 42µg 5%
Fructose 1.37g 2%
Vitamin E 0.21mg 0.54mg 2%
Polyunsaturated fat 0.387g 0.083g 2%
Vitamin K 5.6µg 7.9µg 2%
Choline 6.7mg 1%
Saturated fat 0.232g 0.028g 1%
Fats 0.9g 0.2g 1%
Net carbs 47.75g 2.69g N/A
Sugar 2.12g 2.63g N/A
Sodium 9mg 5mg 0%
Monounsaturated fat 0.078g 0.031g 0%
Tryptophan 0.252mg 0.006mg 0%
Threonine 0.894mg 0.027mg 0%
Isoleucine 0.938mg 0.018mg 0%
Leucine 1.697mg 0.025mg 0%
Lysine 1.459mg 0.027mg 0%
Methionine 0.32mg 0.006mg 0%
Phenylalanine 1.149mg 0.027mg 0%
Valine 1.112mg 0.018mg 0%
Histidine 0.592mg 0.014mg 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
Tomato
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +2314.8%
Contains more FatsFats +350%
Contains more CarbsCarbs +1526%
Contains more OtherOther +605.9%
Contains more WaterWater +759.3%

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
Tomato
Tomato
1
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +151.6%
Contains more Poly. FatPolyunsaturated fat +366.3%
Contains less Sat. FatSaturated fat -87.9%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.