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  6. French fries vs. Black turtle bean

French fries vs. Black turtle bean — In-Depth Nutrition Comparison

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The main differences between french fries and black turtle bean

  • Black turtle bean is richer than french fries in folate, iron, copper, vitamin B1, fiber, phosphorus, manganese, magnesium, potassium, and zinc.
  • Daily need coverage for folate for black turtle bean is 104% higher.
  • Black turtle bean has a lower glycemic index than french fries.

Food types used in this article are Fast foods, potato, french fried in vegetable oil and Beans, black turtle, mature seeds, raw.

Infographic

French fries vs Black turtle bean infographic
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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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
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 MagnesiumMagnesium +357.1%
Contains more CalciumCalcium +788.9%
Contains more PotassiumPotassium +159.1%
Contains more IronIron +974.1%
Contains more CopperCopper +706.5%
Contains more ZincZinc +340%
Contains more PhosphorusPhosphorus +252%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +304.9%
Contains more SeleniumSelenium +255.6%

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
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 EVitamin E +695.2%
Contains more Vitamin B3Vitamin B3 +53.7%
Contains more Vitamin B6Vitamin B6 +30.1%
Contains more Vitamin KVitamin K +100%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +429.4%
Contains more Vitamin B2Vitamin B2 +394.9%
Contains more Vitamin B5Vitamin B5 +55%
Contains more FolateFolate +1380%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French fries Black turtle bean DV% diff.
Folate 30µg 444µg 104%
Iron 0.81mg 8.7mg 99%
Copper 0.124mg 1mg 97%
Vitamin B1 0.17mg 0.9mg 61%
Fiber 3.8g 15.5g 47%
Phosphorus 125mg 440mg 45%
Protein 3.43g 21.25g 36%
Manganese 0.247mg 1mg 33%
Polyunsaturated fat 5.398g 0.387g 33%
Magnesium 35mg 160mg 30%
Potassium 579mg 1500mg 27%
Fats 14.73g 0.9g 21%
Zinc 0.5mg 2.2mg 15%
Monounsaturated fat 5.969g 0.078g 15%
Calcium 18mg 160mg 14%
Vitamin B2 0.039mg 0.193mg 12%
Saturated fat 2.336g 0.232g 10%
Vitamin E 1.67mg 0.21mg 10%
Sodium 210mg 9mg 9%
Choline 36.8mg 7%
Vitamin B3 3.004mg 1.955mg 7%
Carbs 41.44g 63.25g 7%
Vitamin B6 0.372mg 0.286mg 7%
Vitamin B5 0.58mg 0.899mg 6%
Vitamin K 11.2µg 5.6µg 5%
Vitamin C 4.7mg 0mg 5%
Selenium 0.9µg 3.2µg 4%
Calories 312kcal 339kcal 1%
Net carbs 37.64g 47.75g N/A
Sugar 0.3g 2.12g N/A
Trans fat 0.06g 0g N/A
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 0%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 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 +1536.7%
Contains more WaterWater +250.5%
Contains more ProteinProtein +519.5%
Contains more CarbsCarbs +52.6%
Contains more OtherOther +94.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 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 +7552.6%
Contains more Poly. FatPolyunsaturated fat +1294.8%
Contains less Sat. FatSaturated fat -90.1%

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.