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  6. Omelette vs. Black turtle bean

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

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

  • Omelette is richer in selenium, yet black turtle bean is richer in copper, folate, iron, vitamin B1, fiber, manganese, potassium, and phosphorus.
  • Omelette's daily need coverage for cholesterol is 104% higher.
  • Omelette has 8 times more selenium than black turtle bean. Omelette has 25.8µg of selenium, while black turtle bean has 3.2µg.
  • Black turtle bean contains less cholesterol.
  • Omelette has a lower glycemic index than black turtle bean.

We used Egg, whole, cooked, omelet and Beans, black turtle, mature seeds, raw types in this comparison.

Infographic

Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
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 +706.3%
Contains more MagnesiumMagnesium +1354.5%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +1182.1%
Contains more IronIron +487.8%
Contains more CopperCopper +1487.3%
Contains more ZincZinc +101.8%
Contains more PhosphorusPhosphorus +163.5%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +4066.7%

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
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 EVitamin E +514.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B5Vitamin B5 +43.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2547.1%
Contains more Vitamin B3Vitamin B3 +2954.7%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin KVitamin K +24.4%
Contains more FolateFolate +1038.5%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Omelette Black turtle bean DV% diff.
Copper 0.063mg 1mg 104%
Cholesterol 313mg 0mg 104%
Folate 39µg 444µg 101%
Iron 1.48mg 8.7mg 90%
Vitamin B1 0.034mg 0.9mg 72%
Fiber 0g 15.5g 62%
Choline 247.6mg 45%
Manganese 0.024mg 1mg 42%
Selenium 25.8µg 3.2µg 41%
Potassium 117mg 1500mg 41%
Phosphorus 167mg 440mg 39%
Magnesium 11mg 160mg 35%
Vitamin B12 0.76µg 0µg 32%
Protein 10.57g 21.25g 21%
Carbs 0.64g 63.25g 21%
Vitamin A 172µg 0µg 19%
Fats 11.66g 0.9g 17%
Polyunsaturated fat 2.712g 0.387g 16%
Vitamin B2 0.386mg 0.193mg 15%
Saturated fat 3.319g 0.232g 14%
Monounsaturated fat 4.843g 0.078g 12%
Vitamin B3 0.064mg 1.955mg 12%
Vitamin B6 0.143mg 0.286mg 11%
Calcium 48mg 160mg 11%
Zinc 1.09mg 2.2mg 10%
Calories 154kcal 339kcal 9%
Vitamin D 1.7µg 0µg 9%
Vitamin D 69IU 0IU 9%
Vitamin B5 1.289mg 0.899mg 8%
Vitamin E 1.29mg 0.21mg 7%
Sodium 155mg 9mg 6%
Vitamin K 4.5µg 5.6µg 1%
Net carbs 0.64g 47.75g N/A
Sugar 0.31g 2.12g N/A
Trans fat 0.709g 0g N/A
Tryptophan 0.14mg 0.252mg 0%
Threonine 0.467mg 0.894mg 0%
Isoleucine 0.565mg 0.938mg 0%
Leucine 0.913mg 1.697mg 0%
Lysine 0.767mg 1.459mg 0%
Methionine 0.319mg 0.32mg 0%
Phenylalanine 0.572mg 1.149mg 0%
Valine 0.722mg 1.112mg 0%
Histidine 0.26mg 0.592mg 0%
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 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 +1195.6%
Contains more WaterWater +592.1%
Contains more ProteinProtein +101%
Contains more CarbsCarbs +9782.8%
Contains more OtherOther +260%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 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 +6109%
Contains more Poly. FatPolyunsaturated fat +600.8%
Contains less Sat. FatSaturated fat -93%

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.