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  6. Carambola vs. Black turtle bean

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

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What are the main differences between carambola and black turtle bean?

  • Carambola is richer in vitamin C, yet black turtle bean is richer in folate, iron, copper, vitamin B1, phosphorus, fiber, manganese, potassium, and magnesium.
  • Black turtle bean's daily need coverage for folate is 108% higher.
  • Black turtle bean has a lower glycemic index than carambola.

We used Carambola, (starfruit), raw and Beans, black turtle, mature seeds, raw types in this comparison.

Infographic

Carambola 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 0.9% 12% 3% 46% 3.3% 5.1% 0.26% 4.8% 3.3%
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 less SodiumSodium -77.8%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +5233.3%
Contains more PotassiumPotassium +1027.8%
Contains more IronIron +10775%
Contains more CopperCopper +629.9%
Contains more ZincZinc +1733.3%
Contains more PhosphorusPhosphorus +3566.7%
Contains more ManganeseManganese +2602.7%
Contains more SeleniumSelenium +433.3%

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 115% 1% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
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 CholineCholine +∞%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +6328.6%
Contains more Vitamin B2Vitamin B2 +1106.3%
Contains more Vitamin B3Vitamin B3 +432.7%
Contains more Vitamin B5Vitamin B5 +129.9%
Contains more Vitamin B6Vitamin B6 +1582.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carambola Black turtle bean DV% diff.
Folate 12µg 444µg 108%
Iron 0.08mg 8.7mg 108%
Copper 0.137mg 1mg 96%
Vitamin B1 0.014mg 0.9mg 74%
Phosphorus 12mg 440mg 61%
Fiber 2.8g 15.5g 51%
Manganese 0.037mg 1mg 42%
Potassium 133mg 1500mg 40%
Protein 1.04g 21.25g 40%
Vitamin C 34.4mg 0mg 38%
Magnesium 10mg 160mg 36%
Vitamin B6 0.017mg 0.286mg 21%
Carbs 6.73g 63.25g 19%
Zinc 0.12mg 2.2mg 19%
Calcium 3mg 160mg 16%
Calories 31kcal 339kcal 15%
Vitamin B2 0.016mg 0.193mg 14%
Vitamin B3 0.367mg 1.955mg 10%
Vitamin B5 0.391mg 0.899mg 10%
Selenium 0.6µg 3.2µg 5%
Vitamin K 0µg 5.6µg 5%
Saturated fat 0.019g 0.232g 1%
Polyunsaturated fat 0.184g 0.387g 1%
Fats 0.33g 0.9g 1%
Choline 7.6mg 1%
Net carbs 3.93g 47.75g N/A
Sugar 3.98g 2.12g N/A
Sodium 2mg 9mg 0%
Vitamin A 3µg 0µg 0%
Vitamin E 0.15mg 0.21mg 0%
Monounsaturated fat 0.03g 0.078g 0%
Tryptophan 0.008mg 0.252mg 0%
Threonine 0.044mg 0.894mg 0%
Isoleucine 0.044mg 0.938mg 0%
Leucine 0.077mg 1.697mg 0%
Lysine 0.077mg 1.459mg 0%
Methionine 0.021mg 0.32mg 0%
Phenylalanine 0.037mg 1.149mg 0%
Valine 0.05mg 1.112mg 0%
Histidine 0.008mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 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 +730.7%
Contains more ProteinProtein +1943.3%
Contains more FatsFats +172.7%
Contains more CarbsCarbs +839.8%
Contains more OtherOther +592.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 13% 79%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.184 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 less Sat. FatSaturated fat -91.8%
Contains more Mono. FatMonounsaturated fat +160%
Contains more Poly. FatPolyunsaturated fat +110.3%

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. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/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.