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  6. Milk vs. Black turtle bean

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

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How are milk and black turtle bean different?

  • Milk is richer in vitamin B12, while black turtle bean is higher in copper, folate, iron, vitamin B1, fiber, phosphorus, manganese, potassium, and magnesium.
  • Black turtle bean covers your daily need for copper, 110% more than milk.
  • Milk has a higher glycemic index (31) than black turtle bean (20).

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Beans, black turtle, mature seeds, raw types were used in this article.

Infographic

Milk 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.
Milk
Milk
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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 +1354.5%
Contains more CalciumCalcium +28%
Contains more PotassiumPotassium +900%
Contains more IronIron +28900%
Contains more CopperCopper +9900%
Contains more ZincZinc +423.8%
Contains more PhosphorusPhosphorus +363.2%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +33233.3%
~equal in Selenium ~3.2µg

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.
Milk
Milk
4
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
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 AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +2000%
Contains more Vitamin B1Vitamin B1 +4400%
Contains more Vitamin B3Vitamin B3 +2002.2%
Contains more Vitamin B5Vitamin B5 +149%
Contains more Vitamin B6Vitamin B6 +673%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +8780%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.193mg

All nutrients comparison - raw data values

Nutrient Milk Black turtle bean DV% diff.
Folate 5µg 444µg 110%
Copper 0.01mg 1mg 110%
Iron 0.03mg 8.7mg 108%
Vitamin B1 0.02mg 0.9mg 73%
Fiber 0g 15.5g 62%
Phosphorus 95mg 440mg 49%
Manganese 0.003mg 1mg 43%
Potassium 150mg 1500mg 40%
Protein 3.37g 21.25g 36%
Magnesium 11mg 160mg 35%
Vitamin B12 0.47µg 0µg 20%
Carbs 4.99g 63.25g 19%
Vitamin B6 0.037mg 0.286mg 19%
Zinc 0.42mg 2.2mg 16%
Calories 42kcal 339kcal 15%
Vitamin B3 0.093mg 1.955mg 12%
Vitamin B5 0.361mg 0.899mg 11%
Vitamin A 58µg 0µg 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 48IU 0IU 6%
Vitamin K 0.1µg 5.6µg 5%
Calcium 125mg 160mg 4%
Choline 17.7mg 3%
Saturated fat 0.633g 0.232g 2%
Polyunsaturated fat 0.035g 0.387g 2%
Cholesterol 5mg 0mg 2%
Sodium 44mg 9mg 2%
Vitamin E 0.01mg 0.21mg 1%
Vitamin B2 0.185mg 0.193mg 1%
Fats 0.97g 0.9g 0%
Net carbs 4.99g 47.75g N/A
Sugar 5.2g 2.12g N/A
Selenium 3.3µg 3.2µg 0%
Monounsaturated fat 0.277g 0.078g 0%
Tryptophan 0.043mg 0.252mg 0%
Threonine 0.143mg 0.894mg 0%
Isoleucine 0.174mg 0.938mg 0%
Leucine 0.319mg 1.697mg 0%
Lysine 0.282mg 1.459mg 0%
Methionine 0.088mg 0.32mg 0%
Phenylalanine 0.174mg 1.149mg 0%
Valine 0.22mg 1.112mg 0%
Histidine 0.101mg 0.592mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 +717.5%
Contains more ProteinProtein +530.6%
Contains more CarbsCarbs +1167.5%
Contains more OtherOther +380%
~equal in Fats ~0.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 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 +255.1%
Contains less Sat. FatSaturated fat -63.3%
Contains more Poly. FatPolyunsaturated fat +1005.7%

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.