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  6. Black turtle bean vs. Waffle

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

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Summary of differences between black turtle bean and waffle

  • Black turtle bean has more copper, folate, iron, vitamin B1, potassium, phosphorus, magnesium, and manganese; however, waffle is higher in selenium.
  • Black turtle bean covers your daily need for copper, 104% more than waffle.
  • Black turtle bean has 10 times more folate than waffle. While black turtle bean has 444µg of folate, waffle has only 46µg.
  • The glycemic index of waffle is higher.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, raw and Waffles, plain, prepared from recipe.

Infographic

Black turtle bean vs Waffle 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%
Waffle
Waffle
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +742.1%
Contains more PotassiumPotassium +843.4%
Contains more IronIron +276.6%
Contains more CopperCopper +1512.9%
Contains more ZincZinc +223.5%
Contains more PhosphorusPhosphorus +131.6%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +277.4%
Contains more CalciumCalcium +59.4%
Contains more SeleniumSelenium +1343.8%

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%
Waffle
Waffle
4
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +242.2%
Contains more Vitamin B5Vitamin B5 +85.4%
Contains more Vitamin B6Vitamin B6 +410.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +865.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +79.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~2.073mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Waffle DV% diff.
Copper 1mg 0.062mg 104%
Folate 444µg 46µg 100%
Iron 8.7mg 2.31mg 80%
Selenium 3.2µg 46.2µg 78%
Fiber 15.5g 62%
Vitamin B1 0.9mg 0.263mg 53%
Polyunsaturated fat 0.387g 6.785g 43%
Potassium 1500mg 159mg 39%
Phosphorus 440mg 190mg 36%
Magnesium 160mg 19mg 34%
Manganese 1mg 0.265mg 32%
Protein 21.25g 7.9g 27%
Cholesterol 0mg 69mg 23%
Sodium 9mg 511mg 22%
Fats 0.9g 14.1g 20%
Vitamin B6 0.286mg 0.056mg 18%
Zinc 2.2mg 0.68mg 14%
Saturated fat 0.232g 2.866g 12%
Vitamin B2 0.193mg 0.347mg 12%
Vitamin B12 0µg 0.25µg 10%
Carbs 63.25g 32.9g 10%
Calcium 160mg 255mg 10%
Monounsaturated fat 0.078g 3.521g 9%
Vitamin B5 0.899mg 0.485mg 8%
Vitamin A 0µg 65µg 7%
Vitamin K 5.6µg 5%
Calories 339kcal 291kcal 2%
Vitamin B3 1.955mg 2.073mg 1%
Vitamin E 0.21mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 47.75g 32.9g N/A
Sugar 2.12g N/A
Tryptophan 0.252mg 0.099mg 0%
Threonine 0.894mg 0.289mg 0%
Isoleucine 0.938mg 0.362mg 0%
Leucine 1.697mg 0.63mg 0%
Lysine 1.459mg 0.384mg 0%
Methionine 0.32mg 0.179mg 0%
Phenylalanine 1.149mg 0.395mg 0%
Valine 1.112mg 0.409mg 0%
Histidine 0.592mg 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A

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
Waffle
Waffle
2
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more ProteinProtein +169%
Contains more CarbsCarbs +92.2%
Contains more OtherOther +16.1%
Contains more FatsFats +1466.7%
Contains more WaterWater +281.8%

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
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -91.9%
Contains more Mono. FatMonounsaturated fat +4414.1%
Contains more Poly. FatPolyunsaturated fat +1653.2%

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.