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  6. Black turtle bean vs. Groat

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

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A recap on the differences between black turtle bean and groat

  • Black turtle bean is higher in folate, yet groat is higher in copper, magnesium, manganese, vitamin B3, vitamin B2, phosphorus, vitamin B5, zinc, and selenium.
  • Groat covers your daily copper needs 92% more than black turtle bean.
  • Black turtle bean contains 3 times more folate than groat. While black turtle bean contains 86µg of folate, groat contains only 30µg.
  • 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 Buckwheat.

Infographic

Black turtle bean vs Groat 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%
Groat
Groat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +205.6%
Contains more IronIron +29.5%
Contains more MagnesiumMagnesium +371.4%
Contains more CopperCopper +308.9%
Contains more ZincZinc +215.8%
Contains more PhosphorusPhosphorus +128.3%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +297.6%
Contains more SeleniumSelenium +591.7%
~equal in Potassium ~460mg

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%
Groat
Groat
4
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% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +122.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +186.7%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +658.9%
Contains more Vitamin B3Vitamin B3 +1232.1%
Contains more Vitamin B5Vitamin B5 +374.2%
Contains more Vitamin B6Vitamin B6 +172.7%
~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 Groat DV% diff.
Copper 0.269mg 1.1mg 92%
Magnesium 49mg 231mg 43%
Manganese 0.327mg 1.3mg 42%
Vitamin B3 0.527mg 7.02mg 41%
Vitamin B2 0.056mg 0.425mg 28%
Phosphorus 152mg 347mg 28%
Vitamin B5 0.26mg 1.233mg 19%
Carbs 24.35g 71.5g 16%
Zinc 0.76mg 2.4mg 15%
Folate 86µg 30µg 14%
Selenium 1.2µg 8.3µg 13%
Calories 130kcal 343kcal 11%
Vitamin B1 0.225mg 0.101mg 10%
Vitamin B6 0.077mg 0.21mg 10%
Protein 8.18g 13.25g 10%
Iron 2.85mg 2.2mg 8%
Fiber 8.3g 10g 7%
Polyunsaturated fat 0.149g 1.039g 6%
Choline 32.6mg 6%
Vitamin E 0.87mg 6%
Fats 0.35g 3.4g 5%
Calcium 55mg 18mg 4%
Vitamin K 3.3µg 3%
Saturated fat 0.089g 0.741g 3%
Monounsaturated fat 0.03g 1.04g 3%
Potassium 433mg 460mg 1%
Net carbs 16.05g 61.5g N/A
Sugar 0.32g N/A
Sodium 3mg 1mg 0%
Tryptophan 0.097mg 0.192mg 0%
Threonine 0.344mg 0.506mg 0%
Isoleucine 0.361mg 0.498mg 0%
Leucine 0.653mg 0.832mg 0%
Lysine 0.562mg 0.672mg 0%
Methionine 0.123mg 0.172mg 0%
Phenylalanine 0.442mg 0.52mg 0%
Valine 0.428mg 0.678mg 0%
Histidine 0.228mg 0.309mg 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
Groat
Groat
4
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more WaterWater +574.3%
Contains more ProteinProtein +62%
Contains more FatsFats +871.4%
Contains more CarbsCarbs +193.6%
Contains more OtherOther +52.2%

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
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -88%
Contains more Mono. FatMonounsaturated fat +3366.7%
Contains more Poly. FatPolyunsaturated fat +597.3%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.