Black turtle bean vs. Yam — In-Depth Nutrition Comparison
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What are the differences between black turtle bean and yam?
- Black turtle bean is higher in folate, iron, copper, vitamin B1, phosphorus, fiber, magnesium, manganese, and potassium, yet yam is higher in vitamin C.
- Black turtle bean's daily need coverage for folate is 105% more.
- Black turtle bean has 16 times more iron than yam. While black turtle bean has 8.7mg of iron, yam has only 0.54mg.
- The glycemic index of black turtle bean is lower.
We used Beans, black turtle, mature seeds, raw and Yam, raw types in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +661.9% |
| Contains more CalciumCalcium | +841.2% |
| Contains more PotassiumPotassium | +83.8% |
| Contains more IronIron | +1511.1% |
| Contains more CopperCopper | +461.8% |
| Contains more ZincZinc | +816.7% |
| Contains more PhosphorusPhosphorus | +700% |
| Contains more ManganeseManganese | +151.9% |
| Contains more SeleniumSelenium | +357.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +703.6% |
| Contains more Vitamin B2Vitamin B2 | +503.1% |
| Contains more Vitamin B3Vitamin B3 | +254.2% |
| Contains more Vitamin B5Vitamin B5 | +186.3% |
| Contains more Vitamin KVitamin K | +143.5% |
| Contains more FolateFolate | +1830.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +66.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.25 g
Fats:
0.9 g
Carbs:
63.25 g
Water:
11 g
Other:
3.6 g
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
| Contains more ProteinProtein | +1288.9% |
| Contains more FatsFats | +429.4% |
| Contains more CarbsCarbs | +126.9% |
| Contains more OtherOther | +339% |
| Contains more WaterWater | +532.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.078 g
Polyunsaturated fat:
Poly. Fat
0.387 g
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
| Contains more Mono. FatMonounsaturated fat | +1200% |
| Contains more Poly. FatPolyunsaturated fat | +409.2% |
| Contains less Sat. FatSaturated fat | -84.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 444µg | 23µg | 105% |
| Iron | 8.7mg | 0.54mg | 102% |
| Copper | 1mg | 0.178mg | 91% |
| Vitamin B1 | 0.9mg | 0.112mg | 66% |
| Phosphorus | 440mg | 55mg | 55% |
| Fiber | 15.5g | 4.1g | 46% |
| Protein | 21.25g | 1.53g | 39% |
| Magnesium | 160mg | 21mg | 33% |
| Manganese | 1mg | 0.397mg | 26% |
| Potassium | 1500mg | 816mg | 20% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Zinc | 2.2mg | 0.24mg | 18% |
| Calcium | 160mg | 17mg | 14% |
| Vitamin B5 | 0.899mg | 0.314mg | 12% |
| Carbs | 63.25g | 27.88g | 12% |
| Vitamin B2 | 0.193mg | 0.032mg | 12% |
| Calories | 339kcal | 118kcal | 11% |
| Vitamin B3 | 1.955mg | 0.552mg | 9% |
| Selenium | 3.2µg | 0.7µg | 5% |
| Vitamin K | 5.6µg | 2.3µg | 3% |
| Choline | 16.5mg | 3% | |
| Polyunsaturated fat | 0.387g | 0.076g | 2% |
| Vitamin E | 0.21mg | 0.35mg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Fats | 0.9g | 0.17g | 1% |
| Saturated fat | 0.232g | 0.037g | 1% |
| Vitamin B6 | 0.286mg | 0.293mg | 1% |
| Net carbs | 47.75g | 23.78g | N/A |
| Sugar | 2.12g | 0.5g | N/A |
| Sodium | 9mg | 9mg | 0% |
| Monounsaturated fat | 0.078g | 0.006g | 0% |
| Tryptophan | 0.252mg | 0.012mg | 0% |
| Threonine | 0.894mg | 0.054mg | 0% |
| Isoleucine | 0.938mg | 0.052mg | 0% |
| Leucine | 1.697mg | 0.096mg | 0% |
| Lysine | 1.459mg | 0.059mg | 0% |
| Methionine | 0.32mg | 0.021mg | 0% |
| Phenylalanine | 1.149mg | 0.071mg | 0% |
| Valine | 1.112mg | 0.062mg | 0% |
| Histidine | 0.592mg | 0.034mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
18%
Minerals Daily Need Coverage Score
135%
26%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 1.62g)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.195g)
Which food is cheaper?
Yam is cheaper (difference - $1.4)
Which food is lower in glycemic index?
Black turtle bean is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (9 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.