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  6. Kumquat vs. Black turtle bean

Kumquat vs. Black turtle bean — In-Depth Nutrition Comparison

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A recap on differences between kumquat and black turtle bean

  • Kumquat is higher in vitamin C, yet black turtle bean is higher in folate, copper, iron, vitamin B1, phosphorus, potassium, manganese, fiber, and magnesium.
  • Black turtle bean covers your daily folate needs 107% more than kumquat.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Kumquats, raw and Beans, black turtle, mature seeds, raw.

Infographic

Kumquat 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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 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 more MagnesiumMagnesium +700%
Contains more CalciumCalcium +158.1%
Contains more PotassiumPotassium +706.5%
Contains more IronIron +911.6%
Contains more CopperCopper +952.6%
Contains more ZincZinc +1194.1%
Contains more PhosphorusPhosphorus +2215.8%
Contains more ManganeseManganese +640.7%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~9mg

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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +2332.4%
Contains more Vitamin B2Vitamin B2 +114.4%
Contains more Vitamin B3Vitamin B3 +355.7%
Contains more Vitamin B5Vitamin B5 +332.2%
Contains more Vitamin B6Vitamin B6 +694.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2511.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kumquat Black turtle bean DV% diff.
Folate 17µg 444µg 107%
Copper 0.095mg 1mg 101%
Iron 0.86mg 8.7mg 98%
Vitamin B1 0.037mg 0.9mg 72%
Phosphorus 19mg 440mg 60%
Vitamin C 43.9mg 0mg 49%
Potassium 186mg 1500mg 39%
Protein 1.88g 21.25g 39%
Manganese 0.135mg 1mg 38%
Fiber 6.5g 15.5g 36%
Magnesium 20mg 160mg 33%
Vitamin B6 0.036mg 0.286mg 19%
Zinc 0.17mg 2.2mg 18%
Carbs 15.9g 63.25g 16%
Vitamin B5 0.208mg 0.899mg 14%
Calories 71kcal 339kcal 13%
Vitamin B3 0.429mg 1.955mg 10%
Calcium 62mg 160mg 10%
Vitamin B2 0.09mg 0.193mg 8%
Selenium 0µg 3.2µg 6%
Vitamin K 0µg 5.6µg 5%
Vitamin A 15µg 0µg 2%
Choline 8.4mg 2%
Polyunsaturated fat 0.171g 0.387g 1%
Saturated fat 0.103g 0.232g 1%
Fats 0.86g 0.9g 0%
Net carbs 9.4g 47.75g N/A
Sugar 9.36g 2.12g N/A
Sodium 10mg 9mg 0%
Vitamin E 0.15mg 0.21mg 0%
Monounsaturated fat 0.154g 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
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 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 +635%
Contains more ProteinProtein +1030.3%
Contains more CarbsCarbs +297.8%
Contains more OtherOther +605.9%
~equal in Fats ~0.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 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 -55.6%
Contains more Mono. FatMonounsaturated fat +97.4%
Contains more Poly. FatPolyunsaturated fat +126.3%

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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.