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  6. True morels vs. Black turtle bean

True morels vs. Black turtle bean — In-Depth Nutrition Comparison

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What are the main differences between true morels and black turtle bean?

  • True morels are richer in iron and vitamin D*, yet black turtle bean is richer in folate, vitamin B1, fiber, protein, copper, phosphorus, magnesium, and potassium.
  • Black turtle bean's daily need coverage for folate is 109% higher.
  • Black turtle bean has a lower glycemic index than true morels.

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

Infographic

True morels vs Black turtle bean infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
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 IronIron +40%
Contains more MagnesiumMagnesium +742.1%
Contains more CalciumCalcium +272.1%
Contains more PotassiumPotassium +265%
Contains more CopperCopper +60%
Contains more PhosphorusPhosphorus +126.8%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +70.4%
Contains more SeleniumSelenium +45.5%
~equal in Zinc ~2.2mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 77% 0% 0% 17% 47% 42% 26% 31% 0% 0% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.2% 225% 45% 37% 54% 66% 0% 14% 333%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +15.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1204.3%
Contains more Vitamin B5Vitamin B5 +104.3%
Contains more Vitamin B6Vitamin B6 +110.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4833.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.193mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient True morels Black turtle bean DV% diff.
Folate 9µg 444µg 109%
Vitamin B1 0.069mg 0.9mg 69%
Fiber 2.8g 15.5g 51%
Iron 12.18mg 8.7mg 44%
Copper 0.625mg 1mg 42%
Protein 3.12g 21.25g 36%
Phosphorus 194mg 440mg 35%
Magnesium 19mg 160mg 34%
Potassium 411mg 1500mg 32%
Vitamin D* 206 IU 0 IU 26%
Vitamin D 5.1µg 0µg 26%
Carbs 5.1g 63.25g 19%
Manganese 0.587mg 1mg 18%
Calories 31kcal 339kcal 15%
Calcium 43mg 160mg 12%
Vitamin B6 0.136mg 0.286mg 12%
Vitamin B5 0.44mg 0.899mg 9%
Vitamin K 5.6µg 5%
Zinc 2.03mg 2.2mg 2%
Selenium 2.2µg 3.2µg 2%
Vitamin B3 2.252mg 1.955mg 2%
Fats 0.57g 0.9g 1%
Sodium 21mg 9mg 1%
Vitamin E 0.21mg 1%
Vitamin B2 0.205mg 0.193mg 1%
Saturated fat 0.065g 0.232g 1%
Omega-6 (Linoleic acid) 0.215g 1%
Protein per 100 calories 10g 6.3g N/A
Calories per 10 g protein 99kcal 160kcal N/A
Weight per 100 calories 323g 29g N/A
Net carbs 2.3g 47.75g N/A
Sugar 0.6g 2.12g N/A
Monounsaturated fat 0.052g 0.078g 0%
Polyunsaturated fat 0.433g 0.387g 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%
Omega-6 (Eicosadienoic acid) 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 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 +714.6%
Contains more ProteinProtein +581.1%
Contains more FatsFats +57.9%
Contains more CarbsCarbs +1140.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 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 -72%
Contains more Poly. FatPolyunsaturated fat +11.9%
Contains more Mono. FatMonounsaturated fat +50%

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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.