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

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A recap on the differences between corn and black turtle bean

Corn is higher in vitamin B5 and vitamin B3, yet black turtle bean is higher in iron, copper, fiber, folate, vitamin B1, phosphorus, manganese, and potassium.
Black turtle bean covers your daily iron needs 30% more than corn.
Corn contains 3 times more vitamin B3 than black turtle bean. While corn contains 1.683mg of vitamin B3, black turtle bean contains only 0.527mg.
The glycemic index of black turtle bean is lower.

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

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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.

Corn

Black turtle bean

Contains less SodiumSodium

-66.7%

Contains more MagnesiumMagnesium	+88.5%
Contains more CalciumCalcium	+1733.3%
Contains more PotassiumPotassium	+98.6%
Contains more IronIron	+533.3%
Contains more CopperCopper	+449%
Contains more ZincZinc	+22.6%
Contains more PhosphorusPhosphorus	+97.4%
Contains more ManganeseManganese	+95.8%
Contains more SeleniumSelenium	+500%

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.

Corn

Black turtle bean

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B3Vitamin B3	+219.4%
Contains more Vitamin B5Vitamin B5	+204.6%
Contains more Vitamin B6Vitamin B6	+80.5%

Contains more Vitamin EVitamin E	+866.7%
Contains more Vitamin B1Vitamin B1	+141.9%
Contains more Vitamin KVitamin K	+725%
Contains more FolateFolate	+273.9%
Contains more CholineCholine	+12%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.056mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.45mg	2.85mg	30%
Fiber	2.4g	8.3g	24%
Copper	0.049mg	0.269mg	24%
Folate	23µg	86µg	16%
Phosphorus	77mg	152mg	11%
Vitamin B5	0.792mg	0.26mg	11%
Vitamin B1	0.093mg	0.225mg	11%
Protein	3.41g	8.18g	10%
Manganese	0.167mg	0.327mg	7%
Vitamin B3	1.683mg	0.527mg	7%
Potassium	218mg	433mg	6%
Vitamin C	5.5mg	0mg	6%
Calcium	3mg	55mg	5%
Vitamin B6	0.139mg	0.077mg	5%
Magnesium	26mg	49mg	5%
Vitamin E	0.09mg	0.87mg	5%
Starch	7.17g		3%
Polyunsaturated fat	0.603g	0.149g	3%
Vitamin K	0.4µg	3.3µg	2%
Calories	96kcal	130kcal	2%
Selenium	0.2µg	1.2µg	2%
Fats	1.5g	0.35g	2%
Fructose	0.79g		1%
Vitamin A	13µg	0µg	1%
Zinc	0.62mg	0.76mg	1%
Carbs	20.98g	24.35g	1%
Choline	29.1mg	32.6mg	1%
Monounsaturated fat	0.374g	0.03g	1%
Net carbs	18.58g	16.05g	N/A
Sugar	4.54g	0.32g	N/A
Sodium	1mg	3mg	0%
Vitamin B2	0.057mg	0.056mg	0%
Saturated fat	0.197g	0.089g	0%
Tryptophan	0.023mg	0.097mg	0%
Threonine	0.133mg	0.344mg	0%
Isoleucine	0.133mg	0.361mg	0%
Leucine	0.358mg	0.653mg	0%
Lysine	0.141mg	0.562mg	0%
Methionine	0.069mg	0.123mg	0%
Phenylalanine	0.155mg	0.442mg	0%
Valine	0.191mg	0.428mg	0%
Histidine	0.091mg	0.228mg	0%