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Black turtle bean vs. Corn raw — In-Depth Nutrition Comparison

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The main differences between Black turtle bean and Corn raw

  • Black turtle bean is richer in Iron, Fiber, Copper, Folate, Phosphorus, Manganese, and Vitamin B1, yet Corn raw is richer in Vitamin B5, Vitamin B3, and Vitamin C.
  • Daily need coverage for Iron from Black turtle bean is 29% higher.
  • Black turtle bean contains 5 times more Copper than Corn raw. Black turtle bean contains 0.269mg of Copper, while Corn raw contains 0.054mg.

Food types used in this article are Beans, black turtle, mature seeds, cooked, boiled, without salt and Corn, sweet, yellow, raw.

Infographic

Black turtle bean vs Corn raw 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.
Contains more Calcium +2650%
Contains more Iron +448.1%
Contains more Magnesium +32.4%
Contains more Phosphorus +70.8%
Contains more Potassium +60.4%
Contains less Sodium -80%
Contains more Zinc +65.2%
Contains more Copper +398.1%
Contains more Manganese +100.6%
Contains more Selenium +100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Contains more Calcium +2650%
Contains more Iron +448.1%
Contains more Magnesium +32.4%
Contains more Phosphorus +70.8%
Contains more Potassium +60.4%
Contains less Sodium -80%
Contains more Zinc +65.2%
Contains more Copper +398.1%
Contains more Manganese +100.6%
Contains more Selenium +100%

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.
:
Contains more Vitamin E +1142.9%
Contains more Vitamin B1 +45.2%
Contains more Folate +104.8%
Contains more Vitamin K +1000%
Contains more Vitamin A +3016.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +235.9%
Contains more Vitamin B5 +175.8%
Contains more Vitamin B6 +20.8%
Equal in Vitamin B2 - 0.055
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin E +1142.9%
Contains more Vitamin B1 +45.2%
Contains more Folate +104.8%
Contains more Vitamin K +1000%
Contains more Vitamin A +3016.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +235.9%
Contains more Vitamin B5 +175.8%
Contains more Vitamin B6 +20.8%
Equal in Vitamin B2 - 0.055

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +150.2%
Contains more Carbs +30.2%
Contains more Other +119%
Contains more Fats +285.7%
Contains more Water +15.7%
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more Protein +150.2%
Contains more Carbs +30.2%
Contains more Other +119%
Contains more Fats +285.7%
Contains more Water +15.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -72.6%
Contains more Monounsaturated Fat +1340%
Contains more Polyunsaturated fat +226.8%
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains less Saturated Fat -72.6%
Contains more Monounsaturated Fat +1340%
Contains more Polyunsaturated fat +226.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Corn raw
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Corn raw Opinion
Net carbs 16.05g 16.7g Corn raw
Protein 8.18g 3.27g Black turtle bean
Fats 0.35g 1.35g Corn raw
Carbs 24.35g 18.7g Black turtle bean
Calories 130kcal 86kcal Black turtle bean
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 0.32g 6.26g Black turtle bean
Fiber 8.3g 2g Black turtle bean
Calcium 55mg 2mg Black turtle bean
Iron 2.85mg 0.52mg Black turtle bean
Magnesium 49mg 37mg Black turtle bean
Phosphorus 152mg 89mg Black turtle bean
Potassium 433mg 270mg Black turtle bean
Sodium 3mg 15mg Black turtle bean
Zinc 0.76mg 0.46mg Black turtle bean
Copper 0.269mg 0.054mg Black turtle bean
Manganese 0.327mg 0.163mg Black turtle bean
Selenium 1.2µg 0.6µg Black turtle bean
Vitamin A 6IU 187IU Corn raw
Vitamin A RAE 0µg 9µg Corn raw
Vitamin E 0.87mg 0.07mg Black turtle bean
Vitamin C 0mg 6.8mg Corn raw
Vitamin B1 0.225mg 0.155mg Black turtle bean
Vitamin B2 0.056mg 0.055mg Black turtle bean
Vitamin B3 0.527mg 1.77mg Corn raw
Vitamin B5 0.26mg 0.717mg Corn raw
Vitamin B6 0.077mg 0.093mg Corn raw
Folate 86µg 42µg Black turtle bean
Vitamin K 3.3µg 0.3µg Black turtle bean
Tryptophan 0.097mg 0.023mg Black turtle bean
Threonine 0.344mg 0.129mg Black turtle bean
Isoleucine 0.361mg 0.129mg Black turtle bean
Leucine 0.653mg 0.348mg Black turtle bean
Lysine 0.562mg 0.137mg Black turtle bean
Methionine 0.123mg 0.067mg Black turtle bean
Phenylalanine 0.442mg 0.15mg Black turtle bean
Valine 0.428mg 0.185mg Black turtle bean
Histidine 0.228mg 0.089mg Black turtle bean
Saturated Fat 0.089g 0.325g Black turtle bean
Monounsaturated Fat 0.03g 0.432g Corn raw
Polyunsaturated fat 0.149g 0.487g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Corn raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Black turtle bean
18%
Corn raw
Minerals Daily Need Coverage Score
42%
Black turtle bean
17%
Corn raw

Comparison summary

Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $0.4)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 5.94g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.236g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Corn raw - 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.