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

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A recap on differences between black turtle bean and cereal

Black turtle bean is higher in fiber, yet cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C.
Cereal covers your daily vitamin B1 needs 505% more than black turtle bean.
Black turtle bean contains 6 times more fiber than cereal. While black turtle bean contains 8.3g of fiber, cereal contains only 1.4g.
The amount of sodium in black turtle bean is lower.
The glycemic index of black turtle bean is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, cooked, boiled, without salt and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

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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.

Black turtle bean

Cereal

Contains more MagnesiumMagnesium	+157.9%
Contains more CalciumCalcium	+450%
Contains more PotassiumPotassium	+312.4%
Contains more CopperCopper	+96.4%
Contains more PhosphorusPhosphorus	+97.4%
Contains less SodiumSodium	-99.6%

Contains more IronIron	+1095.1%
Contains more ZincZinc	+900%
Contains more ManganeseManganese	+141.6%
Contains more SeleniumSelenium	+425%

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

Cereal

Contains more Vitamin EVitamin E	+987.5%
Contains more Vitamin B5Vitamin B5	+15%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+2694.7%
Contains more Vitamin B2Vitamin B2	+6810.7%
Contains more Vitamin B3Vitamin B3	+5520.5%
Contains more Vitamin B6Vitamin B6	+7674%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.225mg	6.288mg	505%
Vitamin B6	0.077mg	5.986mg	455%
Iron	2.85mg	34.06mg	390%
Vitamin B2	0.056mg	3.87mg	293%
Vitamin B3	0.527mg	29.62mg	182%
Vitamin A	0µg	814µg	90%
Zinc	0.76mg	7.6mg	62%
Vitamin C	0mg	38.5mg	43%
Sodium	3mg	795mg	34%
Fiber	8.3g	1.4g	28%
Folate	86µg		22%
Carbs	24.35g	86.85g	21%
Manganese	0.327mg	0.79mg	20%
Copper	0.269mg	0.137mg	15%
Calories	130kcal	378kcal	12%
Phosphorus	152mg	77mg	11%
Potassium	433mg	105mg	10%
Selenium	1.2µg	6.3µg	9%
Magnesium	49mg	19mg	7%
Choline	32.6mg		6%
Vitamin E	0.87mg	0.08mg	5%
Calcium	55mg	10mg	5%
Protein	8.18g	6.06g	4%
Vitamin K	3.3µg	0µg	3%
Polyunsaturated fat	0.149g	0.354g	1%
Saturated fat	0.089g	0.26g	1%
Fats	0.35g	1.08g	1%
Vitamin B5	0.26mg	0.226mg	1%
Net carbs	16.05g	85.45g	N/A
Sugar	0.32g	10.35g	N/A
Monounsaturated fat	0.03g	0.204g	0%
Tryptophan	0.097mg	0.066mg	0%
Threonine	0.344mg	0.241mg	0%
Isoleucine	0.361mg	0.26mg	0%
Leucine	0.653mg	0.767mg	0%
Lysine	0.562mg	0.113mg	0%
Methionine	0.123mg	0.13mg	0%
Phenylalanine	0.442mg	0.365mg	0%
Valine	0.428mg	0.344mg	0%
Histidine	0.228mg	0.162mg	0%
Fructose		0.26g	0%