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  6. Plum vs. Black turtle bean

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

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A recap on differences between plums and black turtle bean

  • Black turtle bean is higher than plums in folate, iron, copper, vitamin B1, phosphorus, fiber, manganese, potassium, magnesium, and vitamin B6.
  • Black turtle bean covers your daily folate needs 110% more than plums.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Plums, raw and Beans, black turtle, mature seeds, raw.

Infographic

Plum 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.
Plum
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
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 -100%
Contains more MagnesiumMagnesium +2185.7%
Contains more CalciumCalcium +2566.7%
Contains more PotassiumPotassium +855.4%
Contains more IronIron +5017.6%
Contains more CopperCopper +1654.4%
Contains more ZincZinc +2100%
Contains more PhosphorusPhosphorus +2650%
Contains more ManganeseManganese +1823.1%
Contains more SeleniumSelenium +∞%

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.
Plum
Plum
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 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 Vitamin EVitamin E +23.8%
Contains more Vitamin KVitamin K +14.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +3114.3%
Contains more Vitamin B2Vitamin B2 +642.3%
Contains more Vitamin B3Vitamin B3 +368.8%
Contains more Vitamin B5Vitamin B5 +565.9%
Contains more Vitamin B6Vitamin B6 +886.2%
Contains more FolateFolate +8780%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plum Black turtle bean DV% diff.
Folate 5µg 444µg 110%
Iron 0.17mg 8.7mg 107%
Copper 0.057mg 1mg 105%
Vitamin B1 0.028mg 0.9mg 73%
Phosphorus 16mg 440mg 61%
Fiber 1.4g 15.5g 56%
Protein 0.7g 21.25g 41%
Manganese 0.052mg 1mg 41%
Potassium 157mg 1500mg 40%
Magnesium 7mg 160mg 36%
Vitamin B6 0.029mg 0.286mg 20%
Zinc 0.1mg 2.2mg 19%
Carbs 11.42g 63.25g 17%
Vitamin B5 0.135mg 0.899mg 15%
Calories 46kcal 339kcal 15%
Calcium 6mg 160mg 15%
Vitamin B2 0.026mg 0.193mg 13%
Vitamin C 9.5mg 0mg 11%
Vitamin B3 0.417mg 1.955mg 10%
Selenium 0µg 3.2µg 6%
Fructose 3.07g 4%
Polyunsaturated fat 0.044g 0.387g 2%
Vitamin A 17µg 0µg 2%
Fats 0.28g 0.9g 1%
Saturated fat 0.017g 0.232g 1%
Vitamin K 6.4µg 5.6µg 1%
Net carbs 10.02g 47.75g N/A
Sugar 9.92g 2.12g N/A
Sodium 0mg 9mg 0%
Vitamin E 0.26mg 0.21mg 0%
Choline 1.9mg 0%
Monounsaturated fat 0.134g 0.078g 0%
Tryptophan 0.009mg 0.252mg 0%
Threonine 0.01mg 0.894mg 0%
Isoleucine 0.014mg 0.938mg 0%
Leucine 0.015mg 1.697mg 0%
Lysine 0.016mg 1.459mg 0%
Methionine 0.008mg 0.32mg 0%
Phenylalanine 0.014mg 1.149mg 0%
Valine 0.016mg 1.112mg 0%
Histidine 0.009mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 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 +693%
Contains more ProteinProtein +2935.7%
Contains more FatsFats +221.4%
Contains more CarbsCarbs +453.9%
Contains more OtherOther +873%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 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 -92.7%
Contains more Mono. FatMonounsaturated fat +71.8%
Contains more Poly. FatPolyunsaturated fat +779.5%

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.