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  6. Liver vs. Black turtle bean

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 B12, Vitamin A, Vitamin B2, Selenium, Iron, and Vitamin B5, yet Black turtle bean is higher in Folate, Fiber, and Vitamin B1.
  • Liver's daily need coverage for Vitamin B12 is 778% more.
  • The amount of Cholesterol in Black turtle bean is lower.

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
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.
Liver
Liver
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
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 IronIron +106%
Contains more ZincZinc +205.5%
Contains more SeleniumSelenium +2009.4%
Contains more MagnesiumMagnesium +1042.9%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +900%
Contains more CopperCopper +57.7%
Contains more PhosphorusPhosphorus +82.6%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +233.3%

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.
Liver
Liver
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 79% 1080% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 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% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +105764.7%
Contains more Vitamin B2Vitamin B2 +1037.8%
Contains more Vitamin B3Vitamin B3 +331.5%
Contains more Vitamin B5Vitamin B5 +431%
Contains more Vitamin B6Vitamin B6 +99.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +248.8%
Contains more FolateFolate +172.4%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 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 +22.4%
Contains more FatsFats +388.9%
Contains more WaterWater +484.7%
Contains more CarbsCarbs +1582.2%
Contains more OtherOther +140%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
46% 20% 34%
Saturated Fat: Sat. Fat 1.41 g
Monounsaturated Fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 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 +707.7%
Contains more Poly. FatPolyunsaturated fat +171.3%
Contains less Sat. FatSaturated Fat -83.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Liver Black turtle bean
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium 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
Calories 165kcal 339kcal Black turtle bean
Protein 26.02g 21.25g Liver
Fats 4.4g 0.9g Liver
Vitamin C 23.6mg 0mg Liver
Net carbs 3.76g 47.75g Black turtle bean
Carbs 3.76g 63.25g Black turtle bean
Cholesterol 355mg 0mg Black turtle bean
Magnesium 14mg 160mg Black turtle bean
Calcium 10mg 160mg Black turtle bean
Potassium 150mg 1500mg Black turtle bean
Iron 17.92mg 8.7mg Liver
Sugar 2.12g Liver
Fiber 0g 15.5g Black turtle bean
Copper 0.634mg 1mg Black turtle bean
Zinc 6.72mg 2.2mg Liver
Phosphorus 241mg 440mg Black turtle bean
Sodium 49mg 9mg Black turtle bean
Vitamin A 17997IU 17IU Liver
Vitamin A 5405µg 0µg Liver
Vitamin E 0.21mg Black turtle bean
Manganese 0.3mg 1mg Black turtle bean
Selenium 67.5µg 3.2µg 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
Vitamin B12 18.67µg 0µg Liver
Vitamin K 5.6µg Black turtle bean
Folate 163µg 444µg Black turtle bean
Saturated Fat 1.41g 0.232g Black turtle bean
Monounsaturated Fat 0.63g 0.078g Liver
Polyunsaturated fat 1.05g 0.387g Liver
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
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
366%
Liver
60%
Black turtle bean
Minerals Daily Need Coverage Score
161%
Liver
135%
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 is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 40mg)
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

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. 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.