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  6. Fruit salad vs. Black turtle bean

Fruit salad vs. Black turtle bean — In-Depth Nutrition Comparison

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How are fruit salad and black turtle bean different?

  • Black turtle bean has more folate, iron, copper, vitamin B1, phosphorus, fiber, potassium, manganese, magnesium, and vitamin B6 than fruit salad.
  • Daily need coverage for folate for black turtle bean is 110% higher.
  • Black turtle bean has a lower glycemic index (20) than fruit salad (54).

Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Beans, black turtle, mature seeds, raw are the varieties used in this article.

Infographic

Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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 less SodiumSodium -44.4%
Contains more MagnesiumMagnesium +1900%
Contains more CalciumCalcium +1354.5%
Contains more PotassiumPotassium +1193.1%
Contains more IronIron +3380%
Contains more CopperCopper +1900%
Contains more ZincZinc +1471.4%
Contains more PhosphorusPhosphorus +3042.9%
Contains more ManganeseManganese +562.3%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 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 B1Vitamin B1 +8081.8%
Contains more Vitamin B2Vitamin B2 +1278.6%
Contains more Vitamin B3Vitamin B3 +449.2%
Contains more Vitamin B5Vitamin B5 +1596.2%
Contains more Vitamin B6Vitamin B6 +959.3%
Contains more FolateFolate +14700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Fruit salad Black turtle bean DV% diff.
Folate 3µg 444µg 110%
Iron 0.25mg 8.7mg 106%
Copper 0.05mg 1mg 106%
Vitamin B1 0.011mg 0.9mg 74%
Phosphorus 14mg 440mg 61%
Fiber 1g 15.5g 58%
Potassium 116mg 1500mg 41%
Protein 0.51g 21.25g 41%
Manganese 0.151mg 1mg 37%
Magnesium 8mg 160mg 36%
Vitamin B6 0.027mg 0.286mg 20%
Zinc 0.14mg 2.2mg 19%
Carbs 13.05g 63.25g 17%
Vitamin B5 0.053mg 0.899mg 17%
Calcium 11mg 160mg 15%
Vitamin B2 0.014mg 0.193mg 14%
Calories 50kcal 339kcal 14%
Vitamin B3 0.356mg 1.955mg 10%
Selenium 3.2µg 6%
Vitamin K 5.6µg 5%
Vitamin C 3.3mg 0mg 4%
Polyunsaturated fat 0.011g 0.387g 3%
Vitamin A 30µg 0µg 3%
Saturated fat 0.004g 0.232g 1%
Fats 0.03g 0.9g 1%
Vitamin E 0.21mg 1%
Net carbs 12.05g 47.75g N/A
Sugar 2.12g N/A
Sodium 5mg 9mg 0%
Monounsaturated fat 0.005g 0.078g 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 +683.2%
Contains more ProteinProtein +4066.7%
Contains more FatsFats +2900%
Contains more CarbsCarbs +384.7%
Contains more OtherOther +1284.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +1460%
Contains more Poly. FatPolyunsaturated fat +3418.2%

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.