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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 whites and black turtle bean

  • Egg whites have 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 whites.
  • Black turtle bean has 6 times less selenium than egg whites. Egg whites have 20µg of selenium, while black turtle bean has 3.2µg.
  • Black turtle bean has a higher glycemic index. The glycemic index of black turtle bean is 20, while the glycemic index of egg whites is 0.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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 +525%
Contains more MagnesiumMagnesium +1354.5%
Contains more CalciumCalcium +2185.7%
Contains more PotassiumPotassium +820.2%
Contains more IronIron +10775%
Contains more CopperCopper +4247.8%
Contains more ZincZinc +7233.3%
Contains more PhosphorusPhosphorus +2833.3%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +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.
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% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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 +127.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +22400%
Contains more Vitamin B3Vitamin B3 +1761.9%
Contains more Vitamin B5Vitamin B5 +373.2%
Contains more Vitamin B6Vitamin B6 +5620%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +11000%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Egg white Black turtle bean DV% diff.
Folate 4µg 444µg 110%
Copper 0.023mg 1mg 109%
Iron 0.08mg 8.7mg 108%
Vitamin B1 0.004mg 0.9mg 75%
Fiber 0g 15.5g 62%
Phosphorus 15mg 440mg 61%
Manganese 0.011mg 1mg 43%
Potassium 163mg 1500mg 39%
Magnesium 11mg 160mg 35%
Selenium 20µg 3.2µg 31%
Vitamin B6 0.005mg 0.286mg 22%
Carbs 0.73g 63.25g 21%
Protein 10.9g 21.25g 21%
Zinc 0.03mg 2.2mg 20%
Vitamin B2 0.439mg 0.193mg 19%
Calcium 7mg 160mg 15%
Calories 52kcal 339kcal 14%
Vitamin B5 0.19mg 0.899mg 14%
Vitamin B3 0.105mg 1.955mg 12%
Sodium 166mg 9mg 7%
Vitamin K 0µg 5.6µg 5%
Vitamin B12 0.09µg 0µg 4%
Polyunsaturated fat 0g 0.387g 3%
Saturated fat 0g 0.232g 1%
Vitamin E 0mg 0.21mg 1%
Fats 0.17g 0.9g 1%
Net carbs 0.73g 47.75g N/A
Sugar 0.71g 2.12g N/A
Choline 1.1mg 0%
Monounsaturated fat 0g 0.078g 0%
Tryptophan 0.125mg 0.252mg 0%
Threonine 0.449mg 0.894mg 0%
Isoleucine 0.661mg 0.938mg 0%
Leucine 1.016mg 1.697mg 0%
Lysine 0.806mg 1.459mg 0%
Methionine 0.399mg 0.32mg 0%
Phenylalanine 0.686mg 1.149mg 0%
Valine 0.809mg 1.112mg 0%
Histidine 0.29mg 0.592mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 +696.1%
Contains more ProteinProtein +95%
Contains more FatsFats +429.4%
Contains more CarbsCarbs +8564.4%
Contains more OtherOther +471.4%

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.