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

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A recap on the differences between cereal and black turtle bean

Cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, zinc, and vitamin C, yet black turtle bean is higher in fiber.
Cereal covers your daily vitamin B1 needs 505% more than black turtle bean.
The amount of sodium in black turtle bean is lower.
The glycemic index of black turtle bean is lower.

Food varieties used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Beans, black turtle, mature seeds, cooked, boiled, without salt.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Cereal

Black turtle bean

Contains more IronIron	+1095.1%
Contains more ZincZinc	+900%
Contains more ManganeseManganese	+141.6%
Contains more SeleniumSelenium	+425%

Contains more MagnesiumMagnesium	+157.9%
Contains more CalciumCalcium	+450%
Contains more PotassiumPotassium	+312.4%
Contains more CopperCopper	+96.4%
Contains more PhosphorusPhosphorus	+97.4%
Contains less SodiumSodium	-99.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Cereal

Black turtle bean

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+2694.7%
Contains more Vitamin B2Vitamin B2	+6810.7%
Contains more Vitamin B3Vitamin B3	+5520.5%
Contains more Vitamin B6Vitamin B6	+7674%

Contains more Vitamin EVitamin E	+987.5%
Contains more Vitamin B5Vitamin B5	+15%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	6.288mg	0.225mg	505%
Vitamin B6	5.986mg	0.077mg	455%
Iron	34.06mg	2.85mg	390%
Vitamin B2	3.87mg	0.056mg	293%
Vitamin B3	29.62mg	0.527mg	182%
Vitamin A	814µg	0µg	90%
Zinc	7.6mg	0.76mg	62%
Vitamin C	38.5mg	0mg	43%
Sodium	795mg	3mg	34%
Fiber	1.4g	8.3g	28%
Folate		86µg	22%
Carbs	86.85g	24.35g	21%
Manganese	0.79mg	0.327mg	20%
Copper	0.137mg	0.269mg	15%
Calories	378kcal	130kcal	12%
Phosphorus	77mg	152mg	11%
Potassium	105mg	433mg	10%
Selenium	6.3µg	1.2µg	9%
Magnesium	19mg	49mg	7%
Choline		32.6mg	6%
Calcium	10mg	55mg	5%
Vitamin E	0.08mg	0.87mg	5%
Protein	6.06g	8.18g	4%
Vitamin K	0µg	3.3µg	3%
Fats	1.08g	0.35g	1%
Vitamin B5	0.226mg	0.26mg	1%
Saturated fat	0.26g	0.089g	1%
Polyunsaturated fat	0.354g	0.149g	1%
Protein per 100 calories	1.6g	6.3g	N/A
Calories per 10 g protein	624kcal	159kcal	N/A
Weight per 100 calories	26g	77g	N/A
Net carbs	85.45g	16.05g	N/A
Sugar	10.35g	0.32g	N/A
Monounsaturated fat	0.204g	0.03g	0%
Tryptophan	0.066mg	0.097mg	0%
Threonine	0.241mg	0.344mg	0%
Isoleucine	0.26mg	0.361mg	0%
Leucine	0.767mg	0.653mg	0%
Lysine	0.113mg	0.562mg	0%
Methionine	0.13mg	0.123mg	0%
Phenylalanine	0.365mg	0.442mg	0%
Valine	0.344mg	0.428mg	0%
Histidine	0.162mg	0.228mg	0%
Fructose	0.26g		0%