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  6. Black turtle bean vs. Vegetable

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

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Significant differences between black turtle bean and vegetable

  • Black turtle bean has more folate, copper, iron, vitamin B1, phosphorus, fiber, potassium, magnesium, and manganese; however, vegetable is richer in vitamin A.
  • Black turtle bean covers your daily folate needs 106% more than vegetable.
  • Vegetable has 13 times less vitamin B1 than black turtle bean. Black turtle bean has 0.9mg of vitamin B1, while vegetable has 0.071mg.
  • Vegetable has a higher glycemic index. The glycemic index of vegetable is 66, while the glycemic index of black turtle bean is 20.

Specific food types used in this comparison are Beans, black turtle, mature seeds, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Black turtle bean vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +627.3%
Contains more CalciumCalcium +540%
Contains more PotassiumPotassium +787.6%
Contains more IronIron +961%
Contains more CopperCopper +1104.8%
Contains more ZincZinc +349%
Contains more PhosphorusPhosphorus +762.7%
Contains less SodiumSodium -74.3%
Contains more ManganeseManganese +163.9%
Contains more SeleniumSelenium +966.7%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin B1Vitamin B1 +1167.6%
Contains more Vitamin B2Vitamin B2 +60.8%
Contains more Vitamin B3Vitamin B3 +129.7%
Contains more Vitamin B5Vitamin B5 +495.4%
Contains more Vitamin B6Vitamin B6 +286.5%
Contains more FolateFolate +2236.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +81%
Contains more Vitamin KVitamin K +319.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Vegetable DV% diff.
Folate 444µg 19µg 106%
Copper 1mg 0.083mg 102%
Iron 8.7mg 0.82mg 99%
Vitamin B1 0.9mg 0.071mg 69%
Phosphorus 440mg 51mg 56%
Fiber 15.5g 4.4g 44%
Potassium 1500mg 169mg 39%
Protein 21.25g 2.86g 37%
Magnesium 160mg 22mg 33%
Manganese 1mg 0.379mg 27%
Vitamin A 0µg 214µg 24%
Carbs 63.25g 13.09g 17%
Vitamin B6 0.286mg 0.074mg 16%
Zinc 2.2mg 0.49mg 16%
Vitamin K 5.6µg 23.5µg 15%
Vitamin B5 0.899mg 0.151mg 15%
Calories 339kcal 65kcal 14%
Calcium 160mg 25mg 14%
Vitamin B3 1.955mg 0.851mg 7%
Vitamin B2 0.193mg 0.12mg 6%
Selenium 3.2µg 0.3µg 5%
Choline 24.1mg 4%
Vitamin C 0mg 3.2mg 4%
Polyunsaturated fat 0.387g 0.072g 2%
Vitamin E 0.21mg 0.38mg 1%
Sodium 9mg 35mg 1%
Saturated fat 0.232g 0.031g 1%
Fats 0.9g 0.15g 1%
Net carbs 47.75g 8.69g N/A
Sugar 2.12g 3.12g N/A
Monounsaturated fat 0.078g 0.01g 0%
Tryptophan 0.252mg 0.029mg 0%
Threonine 0.894mg 0.115mg 0%
Isoleucine 0.938mg 0.139mg 0%
Leucine 1.697mg 0.19mg 0%
Lysine 1.459mg 0.17mg 0%
Methionine 0.32mg 0.034mg 0%
Phenylalanine 1.149mg 0.12mg 0%
Valine 1.112mg 0.149mg 0%
Histidine 0.592mg 0.073mg 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% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +643%
Contains more FatsFats +500%
Contains more CarbsCarbs +383.2%
Contains more OtherOther +437.3%
Contains more WaterWater +656.6%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +680%
Contains more Poly. FatPolyunsaturated fat +437.5%
Contains less Sat. FatSaturated fat -86.6%

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.