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Black turtle bean vs Maize - In-Depth Nutrition Comparison

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Summary of differences between Black turtle bean and Maize

  • Maize has less Copper, Iron, Folate, Vitamin B1, Fiber, Phosphorus, Manganese, Potassium, Magnesium, and Zinc than Black turtle bean.
  • Black turtle bean covers your daily need of Copper 105% more than Maize.
  • Black turtle bean has 17 times more Iron than Maize. While Black turtle bean has 8.7mg of Iron, Maize has only 0.52mg.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, raw and Corn, sweet, yellow, raw.

Infographic

Black turtle bean vs Maize infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Maize
Contains more Iron +1573.1%
Contains more Calcium +7900%
Contains more Potassium +455.6%
Contains more Magnesium +332.4%
Contains more Copper +1751.9%
Contains more Zinc +378.3%
Contains more Phosphorus +394.4%
Contains less Sodium -40%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Contains more Iron +1573.1%
Contains more Calcium +7900%
Contains more Potassium +455.6%
Contains more Magnesium +332.4%
Contains more Copper +1751.9%
Contains more Zinc +378.3%
Contains more Phosphorus +394.4%
Contains less Sodium -40%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Maize
Contains more Vitamin E +200%
Contains more Vitamin B1 +480.6%
Contains more Vitamin B2 +250.9%
Contains more Vitamin B3 +10.5%
Contains more Vitamin B5 +25.4%
Contains more Vitamin B6 +207.5%
Contains more Vitamin K +1766.7%
Contains more Folate +957.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +1000%
Equal in Vitamin B3 - 1.77
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Contains more Vitamin E +200%
Contains more Vitamin B1 +480.6%
Contains more Vitamin B2 +250.9%
Contains more Vitamin B3 +10.5%
Contains more Vitamin B5 +25.4%
Contains more Vitamin B6 +207.5%
Contains more Vitamin K +1766.7%
Contains more Folate +957.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +1000%
Equal in Vitamin B3 - 1.77

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Black turtle bean
18
Maize
Mineral Summary Score
150
Black turtle bean
18
Maize

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
128%
Black turtle bean
20%
Maize
Carbohydrates
63%
Black turtle bean
19%
Maize
Fats
4%
Black turtle bean
6%
Maize

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black turtle bean Maize
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Maize
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is cheaper?
Maize
Maize is cheaper (difference - $0.4)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 4.14g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.093g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Black turtle bean Maize Opinion
Calories 339 86 Black turtle bean
Protein 21.25 3.27 Black turtle bean
Fats 0.9 1.35 Maize
Vitamin C 0 6.8 Maize
Carbs 63.25 18.7 Black turtle bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.7 0.52 Black turtle bean
Calcium 160 2 Black turtle bean
Potassium 1500 270 Black turtle bean
Magnesium 160 37 Black turtle bean
Sugar 2.12 6.26 Black turtle bean
Fiber 15.5 2 Black turtle bean
Copper 1 0.054 Black turtle bean
Zinc 2.2 0.46 Black turtle bean
Starch 5.7 Maize
Phosphorus 440 89 Black turtle bean
Sodium 9 15 Black turtle bean
Vitamin A 17 187 Maize
Vitamin E 0.21 0.07 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.9 0.155 Black turtle bean
Vitamin B2 0.193 0.055 Black turtle bean
Vitamin B3 1.955 1.77 Black turtle bean
Vitamin B5 0.899 0.717 Black turtle bean
Vitamin B6 0.286 0.093 Black turtle bean
Vitamin B12 0 0
Vitamin K 5.6 0.3 Black turtle bean
Folate 444 42 Black turtle bean
Trans Fat 0 0
Saturated Fat 0.232 0.325 Black turtle bean
Monounsaturated Fat 0.078 0.432 Maize
Polyunsaturated fat 0.387 0.487 Maize
Tryptophan 0.252 0.023 Black turtle bean
Threonine 0.894 0.129 Black turtle bean
Isoleucine 0.938 0.129 Black turtle bean
Leucine 1.697 0.348 Black turtle bean
Lysine 1.459 0.137 Black turtle bean
Methionine 0.32 0.067 Black turtle bean
Phenylalanine 1.149 0.15 Black turtle bean
Valine 1.112 0.185 Black turtle bean
Histidine 0.592 0.089 Black turtle bean
Fructose 1.94 Maize

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.