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  6. Egg white vs. Black turtle bean

Egg white vs. Black turtle bean — In-Depth Nutrition Comparison

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Significant differences between Egg white and Black turtle bean

  • Egg white has more Selenium, however, Black turtle bean is richer in Folate, Copper, Iron, Vitamin B1, Fiber, Phosphorus, Manganese, Potassium, and Magnesium.
  • Black turtle bean covers your daily Folate needs 110% more than Egg white.
  • Black turtle bean has 6 times less Selenium than Egg white. Egg white has 20µg of Selenium, while Black turtle bean has 3.2µg.

Specific food types used in this comparison are Egg, white, raw, fresh and Beans, black turtle, mature seeds, raw.

Infographic

Egg white 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.
Egg white
Egg white
1
:
9
Black turtle bean
Black turtle bean
Contains more Selenium +525%
Contains more Calcium +2185.7%
Contains more Iron +10775%
Contains more Magnesium +1354.5%
Contains more Phosphorus +2833.3%
Contains more Potassium +820.2%
Contains less Sodium -94.6%
Contains more Zinc +7233.3%
Contains more Copper +4247.8%
Contains more Manganese +8990.9%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains more Selenium +525%
Contains more Calcium +2185.7%
Contains more Iron +10775%
Contains more Magnesium +1354.5%
Contains more Phosphorus +2833.3%
Contains more Potassium +820.2%
Contains less Sodium -94.6%
Contains more Zinc +7233.3%
Contains more Copper +4247.8%
Contains more Manganese +8990.9%

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.
Egg white
Egg white
2
:
8
Black turtle bean
Black turtle bean
Contains more Vitamin B2 +127.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +22400%
Contains more Vitamin B3 +1761.9%
Contains more Vitamin B5 +373.2%
Contains more Vitamin B6 +5620%
Contains more Folate +11000%
Contains more Vitamin K +∞%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Contains more Vitamin B2 +127.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +22400%
Contains more Vitamin B3 +1761.9%
Contains more Vitamin B5 +373.2%
Contains more Vitamin B6 +5620%
Contains more Folate +11000%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg white
Egg white
1
:
4
Black turtle bean
Black turtle bean
Contains more Water +696.1%
Contains more Protein +95%
Contains more Fats +429.4%
Contains more Carbs +8564.4%
Contains more Other +471.4%
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Black turtle bean
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 Water +696.1%
Contains more Protein +95%
Contains more Fats +429.4%
Contains more Carbs +8564.4%
Contains more Other +471.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg white Black turtle bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Egg white Black turtle bean Opinion
Net carbs 0.73g 47.75g Black turtle bean
Protein 10.9g 21.25g Black turtle bean
Fats 0.17g 0.9g Black turtle bean
Carbs 0.73g 63.25g Black turtle bean
Calories 52kcal 339kcal Black turtle bean
Fructose 0.07g Egg white
Sugar 0.71g 2.12g Egg white
Fiber 0g 15.5g Black turtle bean
Calcium 7mg 160mg Black turtle bean
Iron 0.08mg 8.7mg Black turtle bean
Magnesium 11mg 160mg Black turtle bean
Phosphorus 15mg 440mg Black turtle bean
Potassium 163mg 1500mg Black turtle bean
Sodium 166mg 9mg Black turtle bean
Zinc 0.03mg 2.2mg Black turtle bean
Copper 0.023mg 1mg Black turtle bean
Manganese 0.011mg 1mg Black turtle bean
Selenium 20µg 3.2µg Egg white
Vitamin A 0IU 17IU Black turtle bean
Vitamin E 0mg 0.21mg Black turtle bean
Vitamin B1 0.004mg 0.9mg Black turtle bean
Vitamin B2 0.439mg 0.193mg Egg white
Vitamin B3 0.105mg 1.955mg Black turtle bean
Vitamin B5 0.19mg 0.899mg Black turtle bean
Vitamin B6 0.005mg 0.286mg Black turtle bean
Folate 4µg 444µg Black turtle bean
Vitamin B12 0.09µg 0µg Egg white
Vitamin K 0µg 5.6µg Black turtle bean
Tryptophan 0.125mg 0.252mg Black turtle bean
Threonine 0.449mg 0.894mg Black turtle bean
Isoleucine 0.661mg 0.938mg Black turtle bean
Leucine 1.016mg 1.697mg Black turtle bean
Lysine 0.806mg 1.459mg Black turtle bean
Methionine 0.399mg 0.32mg Egg white
Phenylalanine 0.686mg 1.149mg Black turtle bean
Valine 0.809mg 1.112mg Black turtle bean
Histidine 0.29mg 0.592mg Black turtle bean
Saturated Fat 0g 0.232g Egg white
Monounsaturated Fat 0g 0.078g Black turtle bean
Polyunsaturated fat 0g 0.387g Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Egg white
65%
Black turtle bean
Minerals Daily Need Coverage Score
17%
Egg white
135%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 1.41g)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 0.232g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 20)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $0.6)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 157mg)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.