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Liver vs Black turtle bean - In-Depth Nutrition Comparison

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What are the differences between Liver and Black turtle bean?

  • Liver is higher in Vitamin B2, Selenium, Iron, and Vitamin B5, yet Black turtle bean is higher in Vitamin B12, Vitamin A RAE, Folate, Fiber, and Vitamin B1.
  • Liver's daily need coverage for Vitamin B12 is 778% more.
  • Liver has 21 times more Selenium than Black turtle bean. While Liver has 67.5µg of Selenium, Black turtle bean has only 3.2µg.

We used Pork, fresh, variety meats and by-products, liver, cooked, braised and Beans, black turtle, mature seeds, raw types in this article.

Infographic

Liver vs Black turtle bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +106%
Contains more Zinc +205.5%
Contains more Calcium +1500%
Contains more Magnesium +1042.9%
Contains more Phosphorus +82.6%
Contains more Potassium +900%
Contains less Sodium -81.6%
Contains more Copper +57.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 327% 115% 189% 133% 2% 60% 334%
Contains more Iron +106%
Contains more Zinc +205.5%
Contains more Calcium +1500%
Contains more Magnesium +1042.9%
Contains more Phosphorus +82.6%
Contains more Potassium +900%
Contains less Sodium -81.6%
Contains more Copper +57.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Liver
7
:
Contains more Vitamin A +105764.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1037.8%
Contains more Vitamin B3 +331.5%
Contains more Vitamin B5 +431%
Contains more Vitamin B6 +99.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +248.8%
Contains more Folate +172.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Contains more Vitamin A +105764.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1037.8%
Contains more Vitamin B3 +331.5%
Contains more Vitamin B5 +431%
Contains more Vitamin B6 +99.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +248.8%
Contains more Folate +172.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Liver Black turtle bean
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Liver Black turtle bean Opinion
Net carbs 3.76g 47.75g Black turtle bean
Protein 26.02g 21.25g Liver
Fats 4.4g 0.9g Liver
Carbs 3.76g 63.25g Black turtle bean
Calories 165kcal 339kcal Black turtle bean
Starch g g
Fructose g g
Sugar g 2.12g Liver
Fiber 0g 15.5g Black turtle bean
Calcium 10mg 160mg Black turtle bean
Iron 17.92mg 8.7mg Liver
Magnesium 14mg 160mg Black turtle bean
Phosphorus 241mg 440mg Black turtle bean
Potassium 150mg 1500mg Black turtle bean
Sodium 49mg 9mg Black turtle bean
Zinc 6.72mg 2.2mg Liver
Copper 0.634mg 1mg Black turtle bean
Vitamin A 17997IU 17IU Liver
Vitamin E mg 0.21mg Black turtle bean
Vitamin D IU 0IU Black turtle bean
Vitamin D µg 0µg Black turtle bean
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg 0.9mg Black turtle bean
Vitamin B2 2.196mg 0.193mg Liver
Vitamin B3 8.435mg 1.955mg Liver
Vitamin B5 4.774mg 0.899mg Liver
Vitamin B6 0.57mg 0.286mg Liver
Folate 163µg 444µg Black turtle bean
Vitamin B12 18.67µg 0µg Liver
Vitamin K µg 5.6µg Black turtle bean
Tryptophan 0.366mg 0.252mg Liver
Threonine 1.107mg 0.894mg Liver
Isoleucine 1.32mg 0.938mg Liver
Leucine 2.319mg 1.697mg Liver
Lysine 2.007mg 1.459mg Liver
Methionine 0.645mg 0.32mg Liver
Phenylalanine 1.274mg 1.149mg Liver
Valine 1.607mg 1.112mg Liver
Histidine 0.708mg 0.592mg Liver
Cholesterol 355mg 0mg Black turtle bean
Trans Fat g 0g Liver
Saturated Fat 1.41g 0.232g Black turtle bean
Monounsaturated Fat 0.63g 0.078g Liver
Polyunsaturated fat 1.05g 0.387g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
397
Liver
65
Black turtle bean
Mineral Summary Score
150
Liver
150
Black turtle bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
156%
Liver
128%
Black turtle bean
Carbohydrates
4%
Liver
63%
Black turtle bean
Fats
20%
Liver
4%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 20)
Which food is cheaper?
Liver
Liver is cheaper (difference - $1.3)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 40mg)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 1.178g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.