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  6. Mulberry vs. Black turtle bean

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

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What are the main differences between mulberries and black turtle bean?

  • Mulberries are richer in vitamin C, yet black turtle bean is richer in folate, copper, iron, vitamin B1, phosphorus, fiber, potassium, magnesium, and zinc.
  • Black turtle bean's daily need coverage for folate is 110% higher.

We used Mulberries, raw and Beans, black turtle, mature seeds, raw types in this comparison.

Infographic

Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
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 +788.9%
Contains more CalciumCalcium +310.3%
Contains more PotassiumPotassium +673.2%
Contains more IronIron +370.3%
Contains more CopperCopper +1566.7%
Contains more ZincZinc +1733.3%
Contains more PhosphorusPhosphorus +1057.9%
Contains more SeleniumSelenium +433.3%
~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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +314.3%
Contains more Vitamin KVitamin K +39.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +3003.4%
Contains more Vitamin B2Vitamin B2 +91.1%
Contains more Vitamin B3Vitamin B3 +215.3%
Contains more Vitamin B6Vitamin B6 +472%
Contains more FolateFolate +7300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Black turtle bean DV% diff.
Folate 6µg 444µg 110%
Copper 0.06mg 1mg 104%
Iron 1.85mg 8.7mg 86%
Vitamin B1 0.029mg 0.9mg 73%
Phosphorus 38mg 440mg 57%
Fiber 1.7g 15.5g 55%
Manganese 1mg 43%
Vitamin C 36.4mg 0mg 40%
Protein 1.44g 21.25g 40%
Potassium 194mg 1500mg 38%
Magnesium 18mg 160mg 34%
Zinc 0.12mg 2.2mg 19%
Vitamin B6 0.05mg 0.286mg 18%
Carbs 9.8g 63.25g 18%
Vitamin B5 0.899mg 18%
Calories 43kcal 339kcal 15%
Calcium 39mg 160mg 12%
Vitamin B3 0.62mg 1.955mg 8%
Vitamin B2 0.101mg 0.193mg 7%
Selenium 0.6µg 3.2µg 5%
Vitamin E 0.87mg 0.21mg 4%
Vitamin K 7.8µg 5.6µg 2%
Choline 12.3mg 2%
Saturated fat 0.027g 0.232g 1%
Polyunsaturated fat 0.207g 0.387g 1%
Fats 0.39g 0.9g 1%
Net carbs 8.1g 47.75g N/A
Sugar 8.1g 2.12g N/A
Sodium 10mg 9mg 0%
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.041g 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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 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 +697.1%
Contains more ProteinProtein +1375.7%
Contains more FatsFats +130.8%
Contains more CarbsCarbs +545.4%
Contains more OtherOther +421.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 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 -88.4%
Contains more Mono. FatMonounsaturated fat +90.2%
Contains more Poly. FatPolyunsaturated fat +87%

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.