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  6. Black turtle bean vs. Yolk

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

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Differences between black turtle bean and yolk

  • Black turtle bean has more copper, iron, folate, fiber, and vitamin B1, while yolk has more selenium, vitamin B12, and vitamin B5.
  • Yolk's daily need coverage for cholesterol is 362% higher.
  • The amount of saturated fat in black turtle bean is lower.
  • Yolk has a lower glycemic index. The glycemic index of yolk is 0, while the glycemic index of black turtle bean is 20.

The food types used in this comparison are Beans, black turtle, mature seeds, raw and Egg, yolk, raw, fresh.

Infographic

Black turtle bean vs Yolk 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%
Yolk
Yolk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +3100%
Contains more CalciumCalcium +24%
Contains more PotassiumPotassium +1276.1%
Contains more IronIron +218.7%
Contains more CopperCopper +1198.7%
Contains more PhosphorusPhosphorus +12.8%
Contains less SodiumSodium -81.3%
Contains more ManganeseManganese +1718.2%
Contains more SeleniumSelenium +1650%
~equal in Zinc ~2.3mg

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%
Yolk
Yolk
8
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin B1Vitamin B1 +411.4%
Contains more Vitamin B3Vitamin B3 +8045.8%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +204.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1128.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +173.6%
Contains more Vitamin B5Vitamin B5 +232.6%
Contains more Vitamin B6Vitamin B6 +22.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Yolk DV% diff.
Cholesterol 0mg 1085mg 362%
Choline 820.2mg 149%
Copper 1mg 0.077mg 103%
Selenium 3.2µg 56µg 96%
Vitamin B12 0µg 1.95µg 81%
Folate 444µg 146µg 75%
Iron 8.7mg 2.73mg 75%
Fiber 15.5g 0g 62%
Vitamin B1 0.9mg 0.176mg 60%
Vitamin A 0µg 381µg 42%
Vitamin B5 0.899mg 2.99mg 42%
Saturated fat 0.232g 9.551g 42%
Potassium 1500mg 109mg 41%
Manganese 1mg 0.055mg 41%
Fats 0.9g 26.54g 39%
Magnesium 160mg 5mg 37%
Monounsaturated fat 0.078g 11.738g 29%
Vitamin D 0µg 5.4µg 27%
Vitamin D 0IU 218IU 27%
Vitamin B2 0.193mg 0.528mg 26%
Polyunsaturated fat 0.387g 4.204g 25%
Carbs 63.25g 3.59g 20%
Vitamin E 0.21mg 2.58mg 16%
Vitamin B3 1.955mg 0.024mg 12%
Protein 21.25g 15.86g 11%
Phosphorus 440mg 390mg 7%
Vitamin B6 0.286mg 0.35mg 5%
Vitamin K 5.6µg 0.7µg 4%
Calcium 160mg 129mg 3%
Sodium 9mg 48mg 2%
Calories 339kcal 322kcal 1%
Zinc 2.2mg 2.3mg 1%
Net carbs 47.75g 3.59g N/A
Sugar 2.12g 0.56g N/A
Tryptophan 0.252mg 0.177mg 0%
Threonine 0.894mg 0.687mg 0%
Isoleucine 0.938mg 0.866mg 0%
Leucine 1.697mg 1.399mg 0%
Lysine 1.459mg 1.217mg 0%
Methionine 0.32mg 0.378mg 0%
Phenylalanine 1.149mg 0.681mg 0%
Valine 1.112mg 0.949mg 0%
Histidine 0.592mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.114g 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
Yolk
Yolk
2
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more ProteinProtein +34%
Contains more CarbsCarbs +1661.8%
Contains more OtherOther +111.8%
Contains more FatsFats +2848.9%
Contains more WaterWater +375.5%

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
Yolk
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +14948.7%
Contains more Poly. FatPolyunsaturated fat +986.3%

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.