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  6. Pico de gallo vs. Black turtle bean

Pico de gallo vs. Black turtle bean — In-Depth Nutrition Comparison

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Summary of differences between pico de gallo and black turtle bean

  • Pico de gallo has more vitamin A; however, black turtle bean is higher in iron and calcium.
  • Black turtle bean covers your daily need for iron, 109% more than pico de gallo.
  • Pico de gallo has 52 times more sodium than black turtle bean. While pico de gallo has 469mg of sodium, black turtle bean has only 9mg.

These are the specific foods used in this comparison PACE, Pico De Gallo and Beans, black turtle, mature seeds, raw.

Infographic

Pico de gallo 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
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 +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -98.1%

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pico de gallo Black turtle bean DV% diff.
Folate 444µg 111%
Copper 1mg 111%
Iron 0mg 8.7mg 109%
Vitamin B1 0.9mg 75%
Phosphorus 440mg 63%
Fiber 15.5g 62%
Potassium 1500mg 44%
Manganese 1mg 43%
Protein 0g 21.25g 43%
Magnesium 160mg 38%
Vitamin B6 0.286mg 22%
Zinc 2.2mg 20%
Sodium 469mg 9mg 20%
Carbs 9.38g 63.25g 18%
Vitamin B5 0.899mg 18%
Calcium 0mg 160mg 16%
Vitamin B2 0.193mg 15%
Calories 31kcal 339kcal 15%
Vitamin B3 1.955mg 12%
Selenium 3.2µg 6%
Vitamin K 5.6µg 5%
Vitamin C 3.8mg 0mg 4%
Polyunsaturated fat 0.387g 3%
Fats 0g 0.9g 1%
Saturated fat 0g 0.232g 1%
Vitamin E 0.21mg 1%
Net carbs 9.38g 47.75g N/A
Sugar 6.25g 2.12g N/A
Monounsaturated fat 0.078g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 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 +700%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +574.3%
Contains more OtherOther +37.4%

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. 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.