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  6. Caper vs. Black turtle bean

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

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Significant differences between caper and black turtle bean

  • The amount of folate, iron, vitamin B1, copper, phosphorus, fiber, potassium, manganese, and magnesium in black turtle bean is higher than in caper.
  • Black turtle bean covers your daily folate needs 105% more than caper.
  • Black turtle bean has 261 times less sodium than caper. Caper has 2348mg of sodium, while black turtle bean has 9mg.

Specific food types used in this comparison are Capers, canned and Beans, black turtle, mature seeds, raw.

Infographic

Caper vs Black turtle bean 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.
Caper
Caper
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 12% 3.5% 63% 125% 8.7% 4.3% 306% 10% 6.5%
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 MagnesiumMagnesium +384.8%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +3650%
Contains more IronIron +421%
Contains more CopperCopper +167.4%
Contains more ZincZinc +587.5%
Contains more PhosphorusPhosphorus +4300%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +1182.1%
Contains more SeleniumSelenium +166.7%

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.
Caper
Caper
5
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 14% 2.3% 18% 0% 4.5% 32% 12% 1.6% 5.3% 0% 62% 17% 3.5%
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 +319%
Contains more Vitamin KVitamin K +339.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +4900%
Contains more Vitamin B2Vitamin B2 +38.8%
Contains more Vitamin B3Vitamin B3 +199.8%
Contains more Vitamin B5Vitamin B5 +3229.6%
Contains more Vitamin B6Vitamin B6 +1143.5%
Contains more FolateFolate +1830.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Caper Black turtle bean DV% diff.
Folate 23µg 444µg 105%
Sodium 2348mg 9mg 102%
Iron 1.67mg 8.7mg 88%
Vitamin B1 0.018mg 0.9mg 74%
Copper 0.374mg 1mg 70%
Phosphorus 10mg 440mg 61%
Fiber 3.2g 15.5g 49%
Potassium 40mg 1500mg 43%
Manganese 0.078mg 1mg 40%
Protein 2.36g 21.25g 38%
Magnesium 33mg 160mg 30%
Vitamin B6 0.023mg 0.286mg 20%
Carbs 4.89g 63.25g 19%
Vitamin B5 0.027mg 0.899mg 17%
Zinc 0.32mg 2.2mg 17%
Vitamin K 24.6µg 5.6µg 16%
Calories 23kcal 339kcal 16%
Calcium 40mg 160mg 12%
Vitamin B3 0.652mg 1.955mg 8%
Vitamin C 4.3mg 0mg 5%
Vitamin E 0.88mg 0.21mg 4%
Selenium 1.2µg 3.2µg 4%
Vitamin B2 0.139mg 0.193mg 4%
Polyunsaturated fat 0.304g 0.387g 1%
Choline 6.5mg 1%
Vitamin A 7µg 0µg 1%
Fats 0.86g 0.9g 0%
Net carbs 1.69g 47.75g N/A
Sugar 0.41g 2.12g N/A
Saturated fat 0.233g 0.232g 0%
Monounsaturated fat 0.063g 0.078g 0%
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 0%
Omega-3 - DPA 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caper
Caper
2
2% 5% 84% 8%
Protein: 2.36 g
Fats: 0.86 g
Carbs: 4.89 g
Water: 83.85 g
Other: 8.04 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 WaterWater +662.3%
Contains more OtherOther +123.3%
Contains more ProteinProtein +800.4%
Contains more CarbsCarbs +1193.5%
~equal in Fats ~0.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caper
Caper
0
39% 11% 51%
Saturated fat: Sat. Fat 0.233 g
Monounsaturated fat: Mono. Fat 0.063 g
Polyunsaturated fat: Poly. Fat 0.304 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 +23.8%
Contains more Poly. FatPolyunsaturated fat +27.3%
~equal in Saturated fat ~0.232g

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. Caper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172238/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.