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  6. Mustard vs. Black turtle bean

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

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Important differences between mustard and black turtle bean

  • Mustard has more selenium; however, black turtle bean has more folate, copper, iron, vitamin B1, phosphorus, fiber, potassium, and magnesium.
  • Black turtle bean's daily need coverage for folate is 109% more.
  • Mustard has 123 times more sodium than black turtle bean. Mustard has 1104mg of sodium, while black turtle bean has 9mg.
  • Mustard has a higher glycemic index than black turtle bean.

The food varieties used in the comparison are Mustard, prepared, yellow and Beans, black turtle, mature seeds, raw.

Infographic

Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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 SeleniumSelenium +946.9%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +154%
Contains more PotassiumPotassium +886.8%
Contains more IronIron +440.4%
Contains more CopperCopper +1251.4%
Contains more ZincZinc +243.8%
Contains more PhosphorusPhosphorus +307.4%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +137%

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 +71.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +408.5%
Contains more Vitamin B2Vitamin B2 +175.7%
Contains more Vitamin B3Vitamin B3 +246%
Contains more Vitamin B5Vitamin B5 +253.9%
Contains more Vitamin B6Vitamin B6 +308.6%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +6242.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Black turtle bean DV% diff.
Folate 7µg 444µg 109%
Copper 0.074mg 1mg 103%
Iron 1.61mg 8.7mg 89%
Vitamin B1 0.177mg 0.9mg 60%
Selenium 33.5µg 3.2µg 55%
Sodium 1104mg 9mg 48%
Phosphorus 108mg 440mg 47%
Fiber 4g 15.5g 46%
Potassium 152mg 1500mg 40%
Protein 3.74g 21.25g 35%
Magnesium 48mg 160mg 27%
Manganese 0.422mg 1mg 25%
Carbs 5.83g 63.25g 19%
Vitamin B6 0.07mg 0.286mg 17%
Zinc 0.64mg 2.2mg 14%
Calories 60kcal 339kcal 14%
Vitamin B5 0.254mg 0.899mg 13%
Calcium 63mg 160mg 10%
Vitamin B2 0.07mg 0.193mg 9%
Vitamin B3 0.565mg 1.955mg 9%
Monounsaturated fat 2.182g 0.078g 5%
Vitamin K 1.4µg 5.6µg 4%
Fats 3.34g 0.9g 4%
Choline 22.4mg 4%
Polyunsaturated fat 0.774g 0.387g 3%
Vitamin E 0.36mg 0.21mg 1%
Vitamin A 5µg 0µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 1.83g 47.75g N/A
Sugar 0.92g 2.12g N/A
Starch 0.64g 0%
Trans fat 0.009g 0g N/A
Saturated fat 0.214g 0.232g 0%
Tryptophan 0.009mg 0.252mg 0%
Threonine 0.167mg 0.894mg 0%
Isoleucine 0.146mg 0.938mg 0%
Leucine 0.292mg 1.697mg 0%
Lysine 0.264mg 1.459mg 0%
Methionine 0.076mg 0.32mg 0%
Phenylalanine 0.161mg 1.149mg 0%
Valine 0.189mg 1.112mg 0%
Histidine 0.119mg 0.592mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 +271.1%
Contains more WaterWater +661.1%
Contains more ProteinProtein +468.2%
Contains more CarbsCarbs +984.9%
~equal in Other ~3.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 +2697.4%
Contains more Poly. FatPolyunsaturated fat +100%
~equal in Saturated fat ~0.232g

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.