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  6. French toast vs. Black turtle bean

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

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A recap on differences between french toast and black turtle bean

  • French toast is higher in selenium, yet black turtle bean is higher in copper, folate, iron, vitamin B1, phosphorus, potassium, manganese, and magnesium.
  • Black turtle bean covers your daily copper needs 105% more than french toast.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are French toast, prepared from recipe, made with low fat (2%) milk and Beans, black turtle, mature seeds, raw.

Infographic

French toast 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
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 +528.1%
Contains more MagnesiumMagnesium +841.2%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +1019.4%
Contains more IronIron +421%
Contains more CopperCopper +1624.1%
Contains more ZincZinc +228.4%
Contains more PhosphorusPhosphorus +276.1%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +431.9%

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +66.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +341.2%
Contains more Vitamin B3Vitamin B3 +20.1%
Contains more Vitamin B5Vitamin B5 +63.8%
Contains more Vitamin B6Vitamin B6 +286.5%
Contains more FolateFolate +932.6%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient French toast Black turtle bean DV% diff.
Copper 0.058mg 1mg 105%
Folate 43µg 444µg 100%
Iron 1.67mg 8.7mg 88%
Fiber 15.5g 62%
Vitamin B1 0.204mg 0.9mg 58%
Phosphorus 117mg 440mg 46%
Potassium 134mg 1500mg 40%
Cholesterol 116mg 0mg 39%
Manganese 0.188mg 1mg 35%
Magnesium 17mg 160mg 34%
Selenium 20.1µg 3.2µg 31%
Protein 7.7g 21.25g 27%
Sodium 479mg 9mg 20%
Vitamin B6 0.074mg 0.286mg 16%
Polyunsaturated fat 2.594g 0.387g 15%
Fats 10.8g 0.9g 15%
Zinc 0.67mg 2.2mg 14%
Vitamin A 124µg 0µg 14%
Vitamin B12 0.31µg 0µg 13%
Carbs 25g 63.25g 13%
Monounsaturated fat 4.524g 0.078g 11%
Saturated fat 2.723g 0.232g 11%
Vitamin B2 0.321mg 0.193mg 10%
Vitamin B5 0.549mg 0.899mg 7%
Calories 229kcal 339kcal 6%
Calcium 100mg 160mg 6%
Vitamin K 5.6µg 5%
Vitamin B3 1.628mg 1.955mg 2%
Vitamin E 0.21mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 25g 47.75g N/A
Sugar 2.12g N/A
Tryptophan 0.094mg 0.252mg 0%
Threonine 0.305mg 0.894mg 0%
Isoleucine 0.375mg 0.938mg 0%
Leucine 0.621mg 1.697mg 0%
Lysine 0.413mg 1.459mg 0%
Methionine 0.188mg 0.32mg 0%
Phenylalanine 0.389mg 1.149mg 0%
Valine 0.419mg 1.112mg 0%
Histidine 0.179mg 0.592mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.01g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 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 +1100%
Contains more WaterWater +397.3%
Contains more ProteinProtein +176%
Contains more CarbsCarbs +153%
Contains more OtherOther +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 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 +5700%
Contains more Poly. FatPolyunsaturated fat +570.3%
Contains less Sat. FatSaturated fat -91.5%

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 toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.