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  6. Black turtle bean vs. Zucchini

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

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Summary of differences between black turtle bean and zucchini

  • Black turtle bean has more copper, folate, iron, vitamin B1, fiber, phosphorus, potassium, manganese, and magnesium; however, zucchini is higher in vitamin C.
  • Black turtle bean covers your daily need for copper, 105% more than zucchini.
  • Black turtle bean has 24 times more iron than zucchini. While black turtle bean has 8.7mg of iron, zucchini has only 0.37mg.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Black turtle bean vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +788.9%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +474.7%
Contains more IronIron +2251.4%
Contains more CopperCopper +1786.8%
Contains more ZincZinc +587.5%
Contains more PhosphorusPhosphorus +1057.9%
Contains more ManganeseManganese +465%
Contains more SeleniumSelenium +1500%
Contains less SodiumSodium -11.1%

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.
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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B1Vitamin B1 +1900%
Contains more Vitamin B2Vitamin B2 +105.3%
Contains more Vitamin B3Vitamin B3 +333.5%
Contains more Vitamin B5Vitamin B5 +340.7%
Contains more Vitamin B6Vitamin B6 +75.5%
Contains more Vitamin KVitamin K +30.2%
Contains more FolateFolate +1750%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Zucchini DV% diff.
Folate 444µg 24µg 105%
Copper 1mg 0.053mg 105%
Iron 8.7mg 0.37mg 104%
Vitamin B1 0.9mg 0.045mg 71%
Fiber 15.5g 1g 58%
Phosphorus 440mg 38mg 57%
Protein 21.25g 1.21g 40%
Potassium 1500mg 261mg 36%
Manganese 1mg 0.177mg 36%
Magnesium 160mg 18mg 34%
Carbs 63.25g 3.11g 20%
Vitamin C 0mg 17.9mg 20%
Zinc 2.2mg 0.32mg 17%
Calories 339kcal 17kcal 16%
Calcium 160mg 16mg 14%
Vitamin B5 0.899mg 0.204mg 14%
Vitamin B6 0.286mg 0.163mg 9%
Vitamin B3 1.955mg 0.451mg 9%
Vitamin B2 0.193mg 0.094mg 8%
Selenium 3.2µg 0.2µg 5%
Fructose 1.38g 2%
Choline 9.5mg 2%
Polyunsaturated fat 0.387g 0.091g 2%
Vitamin A 0µg 10µg 1%
Vitamin K 5.6µg 4.3µg 1%
Fats 0.9g 0.32g 1%
Saturated fat 0.232g 0.084g 1%
Vitamin E 0.21mg 0.12mg 1%
Net carbs 47.75g 2.11g N/A
Sugar 2.12g 2.5g N/A
Sodium 9mg 8mg 0%
Monounsaturated fat 0.078g 0.011g 0%
Tryptophan 0.252mg 0.01mg 0%
Threonine 0.894mg 0.029mg 0%
Isoleucine 0.938mg 0.044mg 0%
Leucine 1.697mg 0.071mg 0%
Lysine 1.459mg 0.067mg 0%
Methionine 0.32mg 0.018mg 0%
Phenylalanine 1.149mg 0.043mg 0%
Valine 1.112mg 0.054mg 0%
Histidine 0.592mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g 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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +1656.2%
Contains more FatsFats +181.3%
Contains more CarbsCarbs +1933.8%
Contains more OtherOther +531.6%
Contains more WaterWater +761.7%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +609.1%
Contains more Poly. FatPolyunsaturated fat +325.3%
Contains less Sat. FatSaturated fat -63.8%

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.