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  6. Black turtle bean vs. Yogurt

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

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Important differences between Black turtle bean and Yogurt

  • Black turtle bean has more Folate, Copper, Iron, Vitamin B1, Fiber, Phosphorus, Manganese, Potassium, and Magnesium, however, Yogurt has more Vitamin B12.
  • Black turtle bean's daily need coverage for Folate is 109% more.

The food varieties used in the comparison are Beans, black turtle, mature seeds, raw and Yogurt, Greek, plain, nonfat.

Infographic

Black turtle bean vs Yogurt 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.
Black turtle bean
Black turtle bean
9
:
1
Yogurt
Yogurt
Contains more Calcium +45.5%
Contains more Iron +12328.6%
Contains more Magnesium +1354.5%
Contains more Phosphorus +225.9%
Contains more Potassium +963.8%
Contains less Sodium -75%
Contains more Zinc +323.1%
Contains more Copper +5782.4%
Contains more Manganese +11011.1%
Contains more Selenium +203.1%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Calcium +45.5%
Contains more Iron +12328.6%
Contains more Magnesium +1354.5%
Contains more Phosphorus +225.9%
Contains more Potassium +963.8%
Contains less Sodium -75%
Contains more Zinc +323.1%
Contains more Copper +5782.4%
Contains more Manganese +11011.1%
Contains more Selenium +203.1%

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.
Black turtle bean
Black turtle bean
8
:
2
Yogurt
Yogurt
Contains more Vitamin A +325%
Contains more Vitamin E +2000%
Contains more Vitamin B1 +3813%
Contains more Vitamin B3 +839.9%
Contains more Vitamin B5 +171.6%
Contains more Vitamin B6 +354%
Contains more Folate +6242.9%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +44%
Contains more Vitamin B12 +∞%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin A +325%
Contains more Vitamin E +2000%
Contains more Vitamin B1 +3813%
Contains more Vitamin B3 +839.9%
Contains more Vitamin B5 +171.6%
Contains more Vitamin B6 +354%
Contains more Folate +6242.9%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +44%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
4
:
1
Yogurt
Yogurt
Contains more Protein +108.5%
Contains more Fats +130.8%
Contains more Carbs +1656.9%
Contains more Other +400%
Contains more Water +673.6%
Black turtle bean
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Protein +108.5%
Contains more Fats +130.8%
Contains more Carbs +1656.9%
Contains more Other +400%
Contains more Water +673.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
2
:
1
Yogurt
Yogurt
Contains more Monounsaturated Fat +47.2%
Contains more Polyunsaturated fat +3125%
Contains less Saturated Fat -49.6%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +47.2%
Contains more Polyunsaturated fat +3125%
Contains less Saturated Fat -49.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Yogurt
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Black turtle bean Yogurt Opinion
Net carbs 47.75g 3.6g Black turtle bean
Protein 21.25g 10.19g Black turtle bean
Fats 0.9g 0.39g Black turtle bean
Carbs 63.25g 3.6g Black turtle bean
Calories 339kcal 59kcal Black turtle bean
Sugar 2.12g 3.24g Black turtle bean
Fiber 15.5g 0g Black turtle bean
Calcium 160mg 110mg Black turtle bean
Iron 8.7mg 0.07mg Black turtle bean
Magnesium 160mg 11mg Black turtle bean
Phosphorus 440mg 135mg Black turtle bean
Potassium 1500mg 141mg Black turtle bean
Sodium 9mg 36mg Black turtle bean
Zinc 2.2mg 0.52mg Black turtle bean
Copper 1mg 0.017mg Black turtle bean
Manganese 1mg 0.009mg Black turtle bean
Selenium 3.2µg 9.7µg Yogurt
Vitamin A 17IU 4IU Black turtle bean
Vitamin A RAE 0µg 1µg Yogurt
Vitamin E 0.21mg 0.01mg Black turtle bean
Vitamin B1 0.9mg 0.023mg Black turtle bean
Vitamin B2 0.193mg 0.278mg Yogurt
Vitamin B3 1.955mg 0.208mg Black turtle bean
Vitamin B5 0.899mg 0.331mg Black turtle bean
Vitamin B6 0.286mg 0.063mg Black turtle bean
Folate 444µg 7µg Black turtle bean
Vitamin B12 0µg 0.75µg Yogurt
Vitamin K 5.6µg 0µg Black turtle bean
Tryptophan 0.252mg Black turtle bean
Threonine 0.894mg Black turtle bean
Isoleucine 0.938mg Black turtle bean
Leucine 1.697mg Black turtle bean
Lysine 1.459mg Black turtle bean
Methionine 0.32mg Black turtle bean
Phenylalanine 1.149mg Black turtle bean
Valine 1.112mg Black turtle bean
Histidine 0.592mg Black turtle bean
Cholesterol 0mg 5mg Black turtle bean
Trans Fat 0g 0.006g Black turtle bean
Saturated Fat 0.232g 0.117g Yogurt
Monounsaturated Fat 0.078g 0.053g Black turtle bean
Polyunsaturated fat 0.387g 0.012g Black turtle bean
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
65%
Black turtle bean
17%
Yogurt
Minerals Daily Need Coverage Score
135%
Black turtle bean
19%
Yogurt

Comparison summary

Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 0.115g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 27mg)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 5mg)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $1)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.