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

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Differences between beef Liver raw and black turtle bean

  • Beef Liver raw has more vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, selenium, and vitamin B6, while black turtle bean has more fiber.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% higher.

The food types used in this comparison are Beef, variety meats and by-products, liver, raw and Beans, black turtle, mature seeds, raw.

Infographic

Beef Liver raw vs Black turtle bean 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" 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 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more CopperCopper +875.5%
Contains more ZincZinc +81.8%
Contains more SeleniumSelenium +1140.6%
Contains more MagnesiumMagnesium +788.9%
Contains more CalciumCalcium +3100%
Contains more PotassiumPotassium +379.2%
Contains more IronIron +77.6%
Contains more PhosphorusPhosphorus +13.7%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +222.6%

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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +81%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1327.5%
Contains more Vitamin B3Vitamin B3 +573.9%
Contains more Vitamin B5Vitamin B5 +697.9%
Contains more Vitamin B6Vitamin B6 +278.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +376.2%
Contains more Vitamin KVitamin K +80.6%
Contains more FolateFolate +53.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +303.3%
Contains more WaterWater +543.7%
Contains more CarbsCarbs +1526%
Contains more OtherOther +174.8%
~equal in Protein ~21.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +514.1%
Contains more Poly. FatPolyunsaturated fat +20.2%
Contains less Sat. FatSaturated fat -81.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef Liver raw Black turtle bean
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beef Liver raw Black turtle bean DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 1mg 973%
Vitamin A 4968µg 0µg 552%
Vitamin B2 2.755mg 0.193mg 197%
Vitamin B5 7.173mg 0.899mg 125%
Cholesterol 275mg 0mg 92%
Vitamin B3 13.175mg 1.955mg 70%
Selenium 39.7µg 3.2µg 66%
Fiber 0g 15.5g 62%
Vitamin B6 1.083mg 0.286mg 61%
Choline 333.3mg 61%
Vitamin B1 0.189mg 0.9mg 59%
Iron 4.9mg 8.7mg 48%
Folate 290µg 444µg 39%
Potassium 313mg 1500mg 35%
Magnesium 18mg 160mg 34%
Manganese 0.31mg 1mg 30%
Carbs 3.89g 63.25g 20%
Calcium 5mg 160mg 16%
Zinc 4mg 2.2mg 16%
Calories 135kcal 339kcal 10%
Phosphorus 387mg 440mg 8%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Saturated fat 1.233g 0.232g 5%
Fats 3.63g 0.9g 4%
Sodium 69mg 9mg 3%
Protein 20.36g 21.25g 2%
Vitamin K 3.1µg 5.6µg 2%
Vitamin E 0.38mg 0.21mg 1%
Monounsaturated fat 0.479g 0.078g 1%
Polyunsaturated fat 0.465g 0.387g 1%
Vitamin C 1.3mg 0mg 1%
Net carbs 3.89g 47.75g N/A
Sugar 0g 2.12g N/A
Trans fat 0.17g 0g N/A
Tryptophan 0.263mg 0.252mg 0%
Threonine 0.869mg 0.894mg 0%
Isoleucine 0.967mg 0.938mg 0%
Leucine 1.91mg 1.697mg 0%
Lysine 1.607mg 1.459mg 0%
Methionine 0.543mg 0.32mg 0%
Phenylalanine 1.084mg 1.149mg 0%
Valine 1.26mg 1.112mg 0%
Histidine 0.629mg 0.592mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver raw Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
855%
Beef Liver raw
60%
Black turtle bean
Minerals Daily Need Coverage Score
402%
Beef Liver raw
135%
Black turtle bean

Comparison summary

Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 60mg)
Which food is lower in Saturated fat?
Black turtle bean
Black turtle bean is lower in Saturated fat (difference - 1.001g)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 20)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $1.6)
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins
Which food is richer in minerals?
?
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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.