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  6. Crouton vs. Black turtle bean

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

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How are crouton and black turtle bean different?

  • Crouton is richer in selenium, while black turtle bean is higher in copper, folate, iron, phosphorus, fiber, potassium, magnesium, and vitamin B1.
  • Black turtle bean covers your daily need for copper, 93% more than crouton.
  • Crouton contains 78 times more sodium than black turtle bean. Crouton contains 698mg of sodium, while black turtle bean contains 9mg.
  • Crouton has a higher glycemic index (72) than black turtle bean (20).

Croutons, plain and Beans, black turtle, mature seeds, raw types were used in this article.

Infographic

Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
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 +1071.9%
Contains more MagnesiumMagnesium +416.1%
Contains more CalciumCalcium +110.5%
Contains more PotassiumPotassium +1109.7%
Contains more IronIron +113.2%
Contains more CopperCopper +513.5%
Contains more ZincZinc +147.2%
Contains more PhosphorusPhosphorus +282.6%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +100%

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% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 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 B2Vitamin B2 +40.9%
Contains more Vitamin B3Vitamin B3 +178.2%
Contains more Vitamin B1Vitamin B1 +44.5%
Contains more Vitamin B5Vitamin B5 +109.6%
Contains more Vitamin B6Vitamin B6 +1000%
Contains more FolateFolate +236.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Crouton Black turtle bean DV% diff.
Copper 0.163mg 1mg 93%
Folate 132µg 444µg 78%
Selenium 37.5µg 3.2µg 62%
Iron 4.08mg 8.7mg 58%
Phosphorus 115mg 440mg 46%
Fiber 5.1g 15.5g 42%
Potassium 124mg 1500mg 40%
Magnesium 31mg 160mg 31%
Sodium 698mg 9mg 30%
Vitamin B1 0.623mg 0.9mg 23%
Vitamin B3 5.439mg 1.955mg 22%
Manganese 0.5mg 1mg 22%
Vitamin B6 0.026mg 0.286mg 20%
Protein 11.9g 21.25g 19%
Zinc 0.89mg 2.2mg 12%
Fats 6.6g 0.9g 9%
Vitamin B5 0.429mg 0.899mg 9%
Calcium 76mg 160mg 8%
Monounsaturated fat 3.059g 0.078g 7%
Saturated fat 1.51g 0.232g 6%
Polyunsaturated fat 1.273g 0.387g 6%
Vitamin B2 0.272mg 0.193mg 6%
Vitamin K 5.6µg 5%
Calories 407kcal 339kcal 3%
Carbs 73.5g 63.25g 3%
Vitamin E 0.21mg 1%
Net carbs 68.4g 47.75g N/A
Sugar 2.12g N/A
Tryptophan 0.14mg 0.252mg 0%
Threonine 0.337mg 0.894mg 0%
Isoleucine 0.456mg 0.938mg 0%
Leucine 0.832mg 1.697mg 0%
Lysine 0.278mg 1.459mg 0%
Methionine 0.211mg 0.32mg 0%
Phenylalanine 0.586mg 1.149mg 0%
Valine 0.514mg 1.112mg 0%
Histidine 0.255mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 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 +633.3%
Contains more CarbsCarbs +16.2%
Contains more ProteinProtein +78.6%
Contains more WaterWater +100%
Contains more OtherOther +44%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 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 +3821.8%
Contains more Poly. FatPolyunsaturated fat +228.9%
Contains less Sat. FatSaturated fat -84.6%

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.