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  6. Cereal vs. Black turtle bean

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

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The main differences between cereal and black turtle bean

  • Cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, and zinc, yet black turtle bean is richer in copper, fiber, and phosphorus.
  • Daily need coverage for vitamin B1 for cereal is 449% higher.
  • Cereal contains 164 times more vitamin A than black turtle bean. Cereal contains 2792IU of vitamin A, while black turtle bean contains 17IU.
  • Black turtle bean has a lower glycemic index than cereal.

Food types used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Beans, black turtle, mature seeds, raw.

Infographic

Cereal 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.
Cereal
Cereal
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 IronIron +291.5%
Contains more ZincZinc +245.5%
Contains more SeleniumSelenium +96.9%
Contains more MagnesiumMagnesium +742.1%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +1328.6%
Contains more CopperCopper +629.9%
Contains more PhosphorusPhosphorus +471.4%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +26.6%

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.
Cereal
Cereal
6
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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 B1Vitamin B1 +598.7%
Contains more Vitamin B2Vitamin B2 +1905.2%
Contains more Vitamin B3Vitamin B3 +1415.1%
Contains more Vitamin B6Vitamin B6 +1993%
Contains more Vitamin EVitamin E +162.5%
Contains more Vitamin B5Vitamin B5 +297.8%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cereal Black turtle bean DV% diff.
Vitamin B1 6.288mg 0.9mg 449%
Vitamin B6 5.986mg 0.286mg 438%
Iron 34.06mg 8.7mg 317%
Vitamin B2 3.87mg 0.193mg 283%
Vitamin B3 29.62mg 1.955mg 173%
Folate 444µg 111%
Copper 0.137mg 1mg 96%
Vitamin A 814µg 0µg 90%
Fiber 1.4g 15.5g 56%
Phosphorus 77mg 440mg 52%
Zinc 7.6mg 2.2mg 49%
Vitamin C 38.5mg 0mg 43%
Potassium 105mg 1500mg 41%
Sodium 795mg 9mg 34%
Magnesium 19mg 160mg 34%
Protein 6.06g 21.25g 30%
Calcium 10mg 160mg 15%
Vitamin B5 0.226mg 0.899mg 13%
Manganese 0.79mg 1mg 9%
Carbs 86.85g 63.25g 8%
Selenium 6.3µg 3.2µg 6%
Vitamin K 0µg 5.6µg 5%
Calories 378kcal 339kcal 2%
Vitamin E 0.08mg 0.21mg 1%
Fats 1.08g 0.9g 0%
Net carbs 85.45g 47.75g N/A
Sugar 10.35g 2.12g N/A
Saturated fat 0.26g 0.232g 0%
Monounsaturated fat 0.204g 0.078g 0%
Polyunsaturated fat 0.354g 0.387g 0%
Tryptophan 0.066mg 0.252mg 0%
Threonine 0.241mg 0.894mg 0%
Isoleucine 0.26mg 0.938mg 0%
Leucine 0.767mg 1.697mg 0%
Lysine 0.113mg 1.459mg 0%
Methionine 0.13mg 0.32mg 0%
Phenylalanine 0.365mg 1.149mg 0%
Valine 0.344mg 1.112mg 0%
Histidine 0.162mg 0.592mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +20%
Contains more CarbsCarbs +37.3%
Contains more ProteinProtein +250.7%
Contains more WaterWater +191%
Contains more OtherOther +61.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 +161.5%
Contains less Sat. FatSaturated fat -10.8%
~equal in Polyunsaturated fat ~0.387g

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/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.