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  6. Black turtle bean vs. Barley

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

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Summary of differences between black turtle bean and barley

  • Black turtle bean has more iron, copper, fiber, folate, phosphorus, vitamin B1, potassium, and magnesium; however, barley is higher in selenium and vitamin B3.
  • Black turtle bean covers your daily need for iron, 19% more than barley.
  • Black turtle bean has 5 times more folate than barley. While black turtle bean has 86µg of folate, barley has only 16µg.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, cooked, boiled, without salt and Barley, pearled, cooked.

Infographic

Black turtle bean vs Barley 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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Barley
Barley
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 8.2% 50% 35% 22% 23% 0.39% 34% 47%
Contains more MagnesiumMagnesium +122.7%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +365.6%
Contains more IronIron +114.3%
Contains more CopperCopper +156.2%
Contains more PhosphorusPhosphorus +181.5%
Contains more ManganeseManganese +26.3%
Contains more SeleniumSelenium +616.7%
~equal in Zinc ~0.82mg
~equal in Sodium ~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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Barley
Barley
3
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% 0.2% 0% 21% 14% 39% 8.1% 27% 0% 2% 12% 7.3%
Contains more Vitamin EVitamin E +8600%
Contains more Vitamin B1Vitamin B1 +171.1%
Contains more Vitamin B5Vitamin B5 +92.6%
Contains more Vitamin KVitamin K +312.5%
Contains more FolateFolate +437.5%
Contains more CholineCholine +143.3%
Contains more Vitamin B2Vitamin B2 +10.7%
Contains more Vitamin B3Vitamin B3 +291.5%
Contains more Vitamin B6Vitamin B6 +49.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Barley DV% diff.
Iron 2.85mg 1.33mg 19%
Folate 86µg 16µg 18%
Copper 0.269mg 0.105mg 18%
Fiber 8.3g 3.8g 18%
Phosphorus 152mg 54mg 14%
Selenium 1.2µg 8.6µg 13%
Protein 8.18g 2.26g 12%
Vitamin B1 0.225mg 0.083mg 12%
Potassium 433mg 93mg 10%
Vitamin B3 0.527mg 2.063mg 10%
Magnesium 49mg 22mg 6%
Vitamin E 0.87mg 0.01mg 6%
Calcium 55mg 11mg 4%
Vitamin B5 0.26mg 0.135mg 3%
Vitamin B6 0.077mg 0.115mg 3%
Choline 32.6mg 13.4mg 3%
Manganese 0.327mg 0.259mg 3%
Vitamin K 3.3µg 0.8µg 2%
Zinc 0.76mg 0.82mg 1%
Carbs 24.35g 28.22g 1%
Calories 130kcal 123kcal 0%
Fats 0.35g 0.44g 0%
Net carbs 16.05g 24.42g N/A
Sugar 0.32g 0.28g N/A
Sodium 3mg 3mg 0%
Vitamin B2 0.056mg 0.062mg 0%
Saturated fat 0.089g 0.093g 0%
Monounsaturated fat 0.03g 0.057g 0%
Polyunsaturated fat 0.149g 0.214g 0%
Tryptophan 0.097mg 0.038mg 0%
Threonine 0.344mg 0.077mg 0%
Isoleucine 0.361mg 0.083mg 0%
Leucine 0.653mg 0.154mg 0%
Lysine 0.562mg 0.084mg 0%
Methionine 0.123mg 0.043mg 0%
Phenylalanine 0.442mg 0.127mg 0%
Valine 0.428mg 0.111mg 0%
Histidine 0.228mg 0.051mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Barley
Barley
3
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Contains more ProteinProtein +261.9%
Contains more OtherOther +392.9%
Contains more FatsFats +25.7%
Contains more CarbsCarbs +15.9%
~equal in Water ~68.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Barley
Barley
2
26% 16% 59%
Saturated fat: Sat. Fat 0.093 g
Monounsaturated fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
Contains more Mono. FatMonounsaturated fat +90%
Contains more Poly. FatPolyunsaturated fat +43.6%
~equal in Saturated fat ~0.093g

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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/175187/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/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.