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  6. Ostrich vs. Black turtle bean

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

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Important differences between ostrich and black turtle bean

  • Ostrich has more vitamin B12, selenium, and vitamin B3; however, black turtle bean has more folate, copper, iron, fiber, vitamin B1, manganese, and potassium.
  • Ostrich's daily need coverage for vitamin B12 is 260% more.
  • Ostrich has 12 times more selenium than black turtle bean. Ostrich has 37.5µg of selenium, while black turtle bean has 3.2µg.
  • Black turtle bean has a higher glycemic index than ostrich.

The food varieties used in the comparison are Ostrich, tip trimmed, cooked and Beans, black turtle, mature seeds, raw.

Infographic

Ostrich 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 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
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 ZincZinc +120.5%
Contains more SeleniumSelenium +1071.9%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +2566.7%
Contains more PotassiumPotassium +314.4%
Contains more IronIron +211.8%
Contains more CopperCopper +557.9%
Contains more PhosphorusPhosphorus +75.3%
Contains less SodiumSodium -88.8%
Contains more ManganeseManganese +5163.2%

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% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
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 B2Vitamin B2 +51.3%
Contains more Vitamin B3Vitamin B3 +265.4%
Contains more Vitamin B5Vitamin B5 +46.6%
Contains more Vitamin B6Vitamin B6 +90.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +287.9%
Contains more FolateFolate +2860%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.21mg
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Ostrich Black turtle bean DV% diff.
Vitamin B12 6.25µg 0µg 260%
Folate 15µg 444µg 107%
Copper 0.152mg 1mg 94%
Iron 2.79mg 8.7mg 74%
Selenium 37.5µg 3.2µg 62%
Fiber 0g 15.5g 62%
Vitamin B1 0.232mg 0.9mg 56%
Manganese 0.019mg 1mg 43%
Potassium 362mg 1500mg 33%
Magnesium 25mg 160mg 32%
Vitamin B3 7.143mg 1.955mg 32%
Cholesterol 85mg 0mg 28%
Phosphorus 251mg 440mg 27%
Zinc 4.85mg 2.2mg 24%
Carbs 0g 63.25g 21%
Vitamin B6 0.545mg 0.286mg 20%
Calcium 6mg 160mg 15%
Protein 28.49g 21.25g 14%
Calories 145kcal 339kcal 10%
Vitamin B2 0.292mg 0.193mg 8%
Vitamin B5 1.318mg 0.899mg 8%
Vitamin K 5.6µg 5%
Sodium 80mg 9mg 3%
Fats 2.57g 0.9g 3%
Saturated fat 1g 0.232g 3%
Monounsaturated fat 0.97g 0.078g 2%
Net carbs 0g 47.75g N/A
Sugar 0g 2.12g N/A
Vitamin E 0.23mg 0.21mg 0%
Polyunsaturated fat 0.44g 0.387g 0%
Tryptophan 0.254mg 0.252mg 0%
Threonine 1.25mg 0.894mg 0%
Isoleucine 1.354mg 0.938mg 0%
Leucine 2.315mg 1.697mg 0%
Lysine 2.516mg 1.459mg 0%
Methionine 0.796mg 0.32mg 0%
Phenylalanine 1.176mg 1.149mg 0%
Valine 1.407mg 1.112mg 0%
Histidine 0.716mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 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 ProteinProtein +34.1%
Contains more FatsFats +185.6%
Contains more WaterWater +522.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +737.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 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 +1143.6%
Contains more Poly. FatPolyunsaturated fat +13.7%
Contains less Sat. FatSaturated fat -76.8%

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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.