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

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A recap on differences between pizza and black turtle bean

  • Pizza is higher in selenium, yet black turtle bean is higher in copper, folate, iron, fiber, vitamin B1, potassium, magnesium, phosphorus, and manganese.
  • Black turtle bean covers your daily copper needs 99% more than pizza.
  • Pizza contains 6 times more selenium than black turtle bean. While pizza contains 19.9µg of selenium, black turtle bean contains only 3.2µg.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Beans, black turtle, mature seeds, raw.

Infographic

Pizza 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.
Pizza
Pizza
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
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 +17.5%
Contains more SeleniumSelenium +521.9%
Contains more MagnesiumMagnesium +566.7%
Contains more PotassiumPotassium +772.1%
Contains more IronIron +250.8%
Contains more CopperCopper +852.4%
Contains more ZincZinc +64.2%
Contains more PhosphorusPhosphorus +103.7%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +177.8%

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.
Pizza
Pizza
7
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
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 +295.2%
Contains more Vitamin B3Vitamin B3 +95.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +19.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +130.8%
Contains more Vitamin B6Vitamin B6 +257.5%
Contains more FolateFolate +377.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.193mg

All nutrients comparison - raw data values

Nutrient Pizza Black turtle bean DV% diff.
Copper 0.105mg 1mg 99%
Folate 93µg 444µg 88%
Iron 2.48mg 8.7mg 78%
Fiber 2.3g 15.5g 53%
Vitamin B1 0.39mg 0.9mg 43%
Potassium 172mg 1500mg 39%
Phosphorus 216mg 440mg 32%
Magnesium 24mg 160mg 32%
Selenium 19.9µg 3.2µg 30%
Manganese 0.36mg 1mg 28%
Sodium 598mg 9mg 26%
Protein 11.39g 21.25g 20%
Saturated fat 4.465g 0.232g 19%
Vitamin B12 0.42µg 0µg 18%
Vitamin B5 0.899mg 18%
Vitamin B6 0.08mg 0.286mg 16%
Fats 9.69g 0.9g 14%
Vitamin B3 3.825mg 1.955mg 12%
Starch 26.95g 11%
Carbs 33.33g 63.25g 10%
Polyunsaturated fat 1.681g 0.387g 9%
Zinc 1.34mg 2.2mg 8%
Vitamin A 69µg 0µg 8%
Cholesterol 17mg 0mg 6%
Monounsaturated fat 2.608g 0.078g 6%
Calories 266kcal 339kcal 4%
Vitamin E 0.83mg 0.21mg 4%
Calcium 188mg 160mg 3%
Choline 16.4mg 3%
Vitamin C 1.4mg 0mg 2%
Fructose 1g 1%
Vitamin K 6.7µg 5.6µg 1%
Net carbs 31.03g 47.75g N/A
Sugar 3.58g 2.12g N/A
Vitamin B2 0.195mg 0.193mg 0%
Trans fat 0.241g 0g N/A
Tryptophan 0.252mg 0%
Threonine 0.41mg 0.894mg 0%
Isoleucine 0.564mg 0.938mg 0%
Leucine 1.139mg 1.697mg 0%
Lysine 0.77mg 1.459mg 0%
Methionine 0.264mg 0.32mg 0%
Phenylalanine 0.664mg 1.149mg 0%
Valine 0.72mg 1.112mg 0%
Histidine 0.355mg 0.592mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.367g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pizza
Pizza
2
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 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 +976.7%
Contains more WaterWater +292.5%
Contains more ProteinProtein +86.6%
Contains more CarbsCarbs +89.8%
Contains more OtherOther +48.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pizza
Pizza
2
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 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 +3243.6%
Contains more Poly. FatPolyunsaturated fat +334.4%
Contains less Sat. FatSaturated fat -94.8%

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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.