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  6. Croissant vs. Black turtle bean

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

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A recap on differences between croissant and black turtle bean

  • Croissant is higher in selenium, yet black turtle bean is higher in copper, folate, iron, fiber, phosphorus, vitamin B1, potassium, and magnesium.
  • Black turtle bean covers your daily copper needs 102% more than croissant.
  • Croissant contains 50 times more saturated fat than black turtle bean. While croissant contains 11.659g of saturated fat, black turtle bean contains only 0.232g.
  • The glycemic index of black turtle bean is lower.

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

Infographic

Croissant 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 11% 11% 10% 76% 27% 20% 45% 61% 43% 124%
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 SeleniumSelenium +609.4%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +332.4%
Contains more PotassiumPotassium +1171.2%
Contains more IronIron +328.6%
Contains more CopperCopper +1150%
Contains more ZincZinc +193.3%
Contains more PhosphorusPhosphorus +319%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +203%

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 0.67% 69% 17% 0% 97% 56% 41% 52% 13% 20% 4.5% 66% 21%
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 +300%
Contains more Vitamin B2Vitamin B2 +24.9%
Contains more Vitamin B3Vitamin B3 +11.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +132%
Contains more Vitamin B6Vitamin B6 +393.1%
Contains more Vitamin KVitamin K +211.1%
Contains more FolateFolate +404.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.899mg

All nutrients comparison - raw data values

Nutrient Croissant Black turtle bean DV% diff.
Copper 0.08mg 1mg 102%
Folate 88µg 444µg 89%
Iron 2.03mg 8.7mg 83%
Saturated fat 11.659g 0.232g 52%
Fiber 2.6g 15.5g 52%
Phosphorus 105mg 440mg 48%
Vitamin B1 0.388mg 0.9mg 43%
Potassium 118mg 1500mg 41%
Selenium 22.7µg 3.2µg 35%
Magnesium 16mg 160mg 34%
Fats 21g 0.9g 31%
Manganese 0.33mg 1mg 29%
Protein 8.2g 21.25g 26%
Vitamin A 206µg 0µg 23%
Cholesterol 67mg 0mg 22%
Sodium 467mg 9mg 20%
Vitamin B6 0.058mg 0.286mg 18%
Monounsaturated fat 5.525g 0.078g 14%
Zinc 0.75mg 2.2mg 13%
Calcium 37mg 160mg 12%
Vitamin B12 0.16µg 0µg 7%
Choline 38.8mg 7%
Carbs 45.8g 63.25g 6%
Polyunsaturated fat 1.094g 0.387g 5%
Vitamin E 0.84mg 0.21mg 4%
Vitamin B2 0.241mg 0.193mg 4%
Calories 406kcal 339kcal 3%
Vitamin K 1.8µg 5.6µg 3%
Vitamin B5 0.861mg 0.899mg 1%
Vitamin B3 2.188mg 1.955mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 43.2g 47.75g N/A
Sugar 11.26g 2.12g N/A
Tryptophan 0.099mg 0.252mg 0%
Threonine 0.284mg 0.894mg 0%
Isoleucine 0.365mg 0.938mg 0%
Leucine 0.623mg 1.697mg 0%
Lysine 0.329mg 1.459mg 0%
Methionine 0.175mg 0.32mg 0%
Phenylalanine 0.416mg 1.149mg 0%
Valine 0.41mg 1.112mg 0%
Histidine 0.187mg 0.592mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 g
Other: 1.8 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 +2233.3%
Contains more WaterWater +110.9%
Contains more ProteinProtein +159.1%
Contains more CarbsCarbs +38.1%
Contains more OtherOther +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated fat: Sat. Fat 11.659 g
Monounsaturated fat: Mono. Fat 5.525 g
Polyunsaturated fat: Poly. Fat 1.094 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 +6983.3%
Contains more Poly. FatPolyunsaturated fat +182.7%
Contains less Sat. FatSaturated fat -98%

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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.