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Maize vs Black turtle bean - In-Depth Nutrition Comparison

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The main differences between Maize and Black turtle bean

  • Maize is richer in Vitamin B5, and Vitamin B3, yet Black turtle bean is richer in Iron, Fiber, Copper, Folate, Phosphorus, Vitamin C, Manganese, and Vitamin B1.
  • Daily need coverage for Iron from Black turtle bean is 29% higher.
  • Maize contains 3 times more Vitamin B3 than Black turtle bean. Maize contains 1.77mg of Vitamin B3, while Black turtle bean contains 0.527mg.

Food types used in this article are Corn, sweet, yellow, raw and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Maize 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
Maize
0
:
8
Black turtle bean
Black turtle bean
Contains more Calcium +2650%
Contains more Iron +448.1%
Contains more Magnesium +32.4%
Contains more Phosphorus +70.8%
Contains more Potassium +60.4%
Contains less Sodium -80%
Contains more Zinc +65.2%
Contains more Copper +398.1%
Maize
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Contains more Calcium +2650%
Contains more Iron +448.1%
Contains more Magnesium +32.4%
Contains more Phosphorus +70.8%
Contains more Potassium +60.4%
Contains less Sodium -80%
Contains more Zinc +65.2%
Contains more Copper +398.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
Maize
5
:
5
Black turtle bean
Black turtle bean
Contains more Vitamin A +3016.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +235.9%
Contains more Vitamin B5 +175.8%
Contains more Vitamin B6 +20.8%
Contains more Vitamin E +1142.9%
Contains more Vitamin B1 +45.2%
Contains more Folate +104.8%
Contains more Vitamin K +1000%
Equal in Vitamin B2 - 0.056
Maize
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin A +3016.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +235.9%
Contains more Vitamin B5 +175.8%
Contains more Vitamin B6 +20.8%
Contains more Vitamin E +1142.9%
Contains more Vitamin B1 +45.2%
Contains more Folate +104.8%
Contains more Vitamin K +1000%
Equal in Vitamin B2 - 0.056

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Maize Black turtle bean
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Maize Black turtle bean Opinion
Net carbs 16.7g 16.05g Maize
Protein 3.27g 8.18g Black turtle bean
Fats 1.35g 0.35g Maize
Carbs 18.7g 24.35g Black turtle bean
Calories 86kcal 130kcal Black turtle bean
Starch 5.7g g Maize
Fructose 1.94g g Maize
Sugar 6.26g 0.32g Black turtle bean
Fiber 2g 8.3g Black turtle bean
Calcium 2mg 55mg Black turtle bean
Iron 0.52mg 2.85mg Black turtle bean
Magnesium 37mg 49mg Black turtle bean
Phosphorus 89mg 152mg Black turtle bean
Potassium 270mg 433mg Black turtle bean
Sodium 15mg 3mg Black turtle bean
Zinc 0.46mg 0.76mg Black turtle bean
Copper 0.054mg 0.269mg Black turtle bean
Vitamin A 187IU 6IU Maize
Vitamin E 0.07mg 0.87mg Black turtle bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.8mg 0mg Maize
Vitamin B1 0.155mg 0.225mg Black turtle bean
Vitamin B2 0.055mg 0.056mg Black turtle bean
Vitamin B3 1.77mg 0.527mg Maize
Vitamin B5 0.717mg 0.26mg Maize
Vitamin B6 0.093mg 0.077mg Maize
Folate 42µg 86µg Black turtle bean
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 3.3µg Black turtle bean
Tryptophan 0.023mg 0.097mg Black turtle bean
Threonine 0.129mg 0.344mg Black turtle bean
Isoleucine 0.129mg 0.361mg Black turtle bean
Leucine 0.348mg 0.653mg Black turtle bean
Lysine 0.137mg 0.562mg Black turtle bean
Methionine 0.067mg 0.123mg Black turtle bean
Phenylalanine 0.15mg 0.442mg Black turtle bean
Valine 0.185mg 0.428mg Black turtle bean
Histidine 0.089mg 0.228mg Black turtle bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.325g 0.089g Black turtle bean
Monounsaturated Fat 0.432g 0.03g Maize
Polyunsaturated fat 0.487g 0.149g Maize

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Maize
17
Black turtle bean
Mineral Summary Score
18
Maize
47
Black turtle bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Maize
49%
Black turtle bean
Carbohydrates
19%
Maize
24%
Black turtle bean
Fats
6%
Maize
2%
Black turtle bean

Comparison summary

Which food is cheaper?
Maize
Maize is cheaper (difference - $0.4)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 5.94g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.236g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.