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  6. Margarine vs. Black turtle bean

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

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Summary of differences between margarine and black turtle bean

  • Margarine has more vitamin K, vitamin A, and vitamin E; however, black turtle bean is higher in copper, folate, iron, vitamin B1, phosphorus, and fiber.
  • Black turtle bean covers your daily need for copper, 111% more than margarine.
  • Margarine has 210 times more vitamin A than black turtle bean. While margarine has 3577IU of vitamin A, black turtle bean has only 17IU.
  • Black turtle bean has less saturated fat.
  • The glycemic index of black turtle bean is higher.

These are the specific foods used in this comparison Margarine, regular, 80% fat, composite, stick, without salt and Beans, black turtle, mature seeds, raw.

Infographic

Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 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 -77.8%
Contains more MagnesiumMagnesium +5233.3%
Contains more CalciumCalcium +5233.3%
Contains more PotassiumPotassium +8233.3%
Contains more IronIron +14400%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +8700%
Contains more SeleniumSelenium +∞%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
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 EVitamin E +4185.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1560.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +8900%
Contains more Vitamin B2Vitamin B2 +421.6%
Contains more Vitamin B3Vitamin B3 +8400%
Contains more Vitamin B6Vitamin B6 +3077.8%
Contains more FolateFolate +44300%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Margarine Black turtle bean DV% diff.
Polyunsaturated fat 24.302g 0.387g 159%
Fats 80.71g 0.9g 123%
Folate 1µg 444µg 111%
Copper 0mg 1mg 111%
Iron 0.06mg 8.7mg 108%
Monounsaturated fat 38.877g 0.078g 97%
Vitamin A 819µg 0µg 91%
Vitamin B1 0.01mg 0.9mg 74%
Vitamin K 93µg 5.6µg 73%
Saturated fat 15.189g 0.232g 68%
Fiber 0g 15.5g 62%
Phosphorus 5mg 440mg 62%
Vitamin E 9mg 0.21mg 59%
Potassium 18mg 1500mg 44%
Manganese 1mg 43%
Protein 0.16g 21.25g 42%
Magnesium 3mg 160mg 37%
Carbs 0.7g 63.25g 21%
Vitamin B6 0.009mg 0.286mg 21%
Zinc 0mg 2.2mg 20%
Calories 717kcal 339kcal 19%
Vitamin B5 0.899mg 18%
Calcium 3mg 160mg 16%
Vitamin B3 0.023mg 1.955mg 12%
Vitamin B2 0.037mg 0.193mg 12%
Selenium 0µg 3.2µg 6%
Vitamin B12 0.1µg 0µg 4%
Choline 12.4mg 2%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.7g 47.75g N/A
Sugar 0g 2.12g N/A
Sodium 2mg 9mg 0%
Trans fat 14.89g 0g N/A
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%
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Linoleic acid 21.522g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 +8867.8%
Contains more WaterWater +50.2%
Contains more ProteinProtein +13181.3%
Contains more CarbsCarbs +8935.7%
Contains more OtherOther +88.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 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 +49742.3%
Contains more Poly. FatPolyunsaturated fat +6179.6%
Contains less Sat. FatSaturated fat -98.5%

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.