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  6. Custard vs. Black turtle bean

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

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What are the main differences between custard and black turtle bean?

  • Custard is richer in vitamin B12, yet black turtle bean is richer in folate, copper, iron, vitamin B1, fiber, phosphorus, manganese, potassium, and magnesium.
  • Black turtle bean's daily need coverage for folate is 109% higher.
  • Black turtle bean has a lower glycemic index than custard.

We used Egg custards, dry mix, prepared with whole milk and Beans, black turtle, mature seeds, raw types in this comparison.

Infographic

Custard 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% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
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 +87.5%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +15.1%
Contains more PotassiumPotassium +624.6%
Contains more IronIron +2458.8%
Contains more CopperCopper +3233.3%
Contains more ZincZinc +331.4%
Contains more PhosphorusPhosphorus +238.5%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +14185.7%

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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +1375.4%
Contains more Vitamin B3Vitamin B3 +1381.1%
Contains more Vitamin B5Vitamin B5 +28.6%
Contains more Vitamin B6Vitamin B6 +346.9%
Contains more Vitamin KVitamin K +2700%
Contains more FolateFolate +4833.3%

All nutrients comparison - raw data values

Nutrient Custard Black turtle bean DV% diff.
Folate 9µg 444µg 109%
Copper 0.03mg 1mg 108%
Iron 0.34mg 8.7mg 105%
Vitamin B1 0.061mg 0.9mg 70%
Fiber 0g 15.5g 62%
Phosphorus 130mg 440mg 44%
Manganese 0.007mg 1mg 43%
Potassium 207mg 1500mg 38%
Protein 3.99g 21.25g 35%
Magnesium 16mg 160mg 34%
Vitamin B12 0.52µg 0µg 22%
Vitamin B6 0.064mg 0.286mg 17%
Cholesterol 51mg 0mg 17%
Carbs 17.6g 63.25g 15%
Zinc 0.51mg 2.2mg 15%
Vitamin B3 0.132mg 1.955mg 11%
Calories 122kcal 339kcal 11%
Saturated fat 2.032g 0.232g 8%
Vitamin D 47IU 0IU 6%
Vitamin A 52µg 0µg 6%
Vitamin D 1.2µg 0µg 6%
Vitamin K 0.2µg 5.6µg 5%
Selenium 6µg 3.2µg 5%
Fats 4g 0.9g 5%
Vitamin B5 0.699mg 0.899mg 4%
Sodium 84mg 9mg 3%
Monounsaturated fat 1.127g 0.078g 3%
Choline 11.8mg 2%
Vitamin B2 0.22mg 0.193mg 2%
Calcium 139mg 160mg 2%
Vitamin E 0.06mg 0.21mg 1%
Polyunsaturated fat 0.312g 0.387g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 17.6g 47.75g N/A
Sugar 4.82g 2.12g N/A
Tryptophan 0.082mg 0.252mg 0%
Threonine 0.192mg 0.894mg 0%
Isoleucine 0.207mg 0.938mg 0%
Leucine 0.337mg 1.697mg 0%
Lysine 0.214mg 1.459mg 0%
Methionine 0.091mg 0.32mg 0%
Phenylalanine 0.173mg 1.149mg 0%
Valine 0.233mg 1.112mg 0%
Histidine 0.092mg 0.592mg 0%
Omega-3 - DHA 0.003g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 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 +344.4%
Contains more WaterWater +567.7%
Contains more ProteinProtein +432.6%
Contains more CarbsCarbs +259.4%
Contains more OtherOther +275%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 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 +1344.9%
Contains less Sat. FatSaturated fat -88.6%
Contains more Poly. FatPolyunsaturated fat +24%

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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.