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  6. Pancake vs. Black turtle bean

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

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How are pancake and black turtle bean different?

  • Pancake is higher in selenium; however, black turtle bean is richer in copper, folate, iron, vitamin B1, potassium, phosphorus, manganese, and magnesium.
  • Daily need coverage for copper for black turtle bean is 106% higher.
  • Black turtle bean has a lower glycemic index (20) than pancake (66).

Pancakes, plain, prepared from recipe and Beans, black turtle, mature seeds, raw are the varieties used in this article.

Infographic

Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
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 CalciumCalcium +36.9%
Contains more SeleniumSelenium +365.6%
Contains more MagnesiumMagnesium +900%
Contains more PotassiumPotassium +1036.4%
Contains more IronIron +383.3%
Contains more CopperCopper +1940.8%
Contains more ZincZinc +292.9%
Contains more PhosphorusPhosphorus +176.7%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +400%

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% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +45.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +347.8%
Contains more Vitamin B3Vitamin B3 +24.8%
Contains more Vitamin B5Vitamin B5 +122%
Contains more Vitamin B6Vitamin B6 +521.7%
Contains more FolateFolate +1068.4%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pancake Black turtle bean DV% diff.
Copper 0.049mg 1mg 106%
Folate 38µg 444µg 102%
Iron 1.8mg 8.7mg 86%
Fiber 15.5g 62%
Vitamin B1 0.201mg 0.9mg 58%
Phosphorus 159mg 440mg 40%
Potassium 132mg 1500mg 40%
Manganese 0.2mg 1mg 35%
Magnesium 16mg 160mg 34%
Protein 6.4g 21.25g 30%
Polyunsaturated fat 4.447g 0.387g 27%
Selenium 14.9µg 3.2µg 21%
Cholesterol 59mg 0mg 20%
Sodium 439mg 9mg 19%
Vitamin B6 0.046mg 0.286mg 18%
Zinc 0.56mg 2.2mg 15%
Fats 9.7g 0.9g 14%
Carbs 28.3g 63.25g 12%
Vitamin B5 0.405mg 0.899mg 10%
Vitamin B12 0.22µg 0µg 9%
Saturated fat 2.122g 0.232g 9%
Vitamin B2 0.281mg 0.193mg 7%
Monounsaturated fat 2.474g 0.078g 6%
Calories 227kcal 339kcal 6%
Vitamin A 54µg 0µg 6%
Calcium 219mg 160mg 6%
Vitamin K 5.6µg 5%
Vitamin B3 1.567mg 1.955mg 2%
Vitamin E 0.21mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 28.3g 47.75g N/A
Sugar 2.12g N/A
Tryptophan 0.08mg 0.252mg 0%
Threonine 0.237mg 0.894mg 0%
Isoleucine 0.297mg 0.938mg 0%
Leucine 0.513mg 1.697mg 0%
Lysine 0.321mg 1.459mg 0%
Methionine 0.147mg 0.32mg 0%
Phenylalanine 0.319mg 1.149mg 0%
Valine 0.335mg 1.112mg 0%
Histidine 0.152mg 0.592mg 0%
Omega-3 - DHA 0.005g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 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 +977.8%
Contains more WaterWater +380.9%
Contains more ProteinProtein +232%
Contains more CarbsCarbs +123.5%
Contains more OtherOther +33.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 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 +3071.8%
Contains more Poly. FatPolyunsaturated fat +1049.1%
Contains less Sat. FatSaturated fat -89.1%

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.