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  6. Potato bread vs. Black turtle bean

Potato bread vs. Black turtle bean — In-Depth Nutrition Comparison

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What are the differences between potato bread and black turtle bean?

  • Potato bread is higher in selenium, yet black turtle bean is higher in copper, iron, folate, vitamin B1, fiber, manganese, magnesium, and potassium.
  • Black turtle bean's daily need coverage for copper is 101% more.
  • Potato bread has 42 times more sodium than black turtle bean. While potato bread has 375mg of sodium, black turtle bean has only 9mg.
  • The glycemic index of black turtle bean is lower.

We used Bread, potato and Beans, black turtle, mature seeds, raw types in this article.

Infographic

Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
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 +196.9%
Contains more MagnesiumMagnesium +471.4%
Contains more PotassiumPotassium +108.9%
Contains more IronIron +286.7%
Contains more CopperCopper +963.8%
Contains more ZincZinc +52.8%
Contains more PhosphorusPhosphorus +19.2%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +295.3%

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.
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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +123.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +21.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +378.7%
Contains more Vitamin B2Vitamin B2 +82.1%
Contains more Vitamin B3Vitamin B3 +56.4%
Contains more Vitamin B6Vitamin B6 +23.3%
Contains more FolateFolate +252.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.899mg

All nutrients comparison - raw data values

Nutrient Potato bread Black turtle bean DV% diff.
Copper 0.094mg 1mg 101%
Iron 2.25mg 8.7mg 81%
Folate 126µg 444µg 80%
Vitamin B1 0.188mg 0.9mg 59%
Fiber 6.3g 15.5g 37%
Manganese 0.253mg 1mg 32%
Magnesium 28mg 160mg 31%
Potassium 718mg 1500mg 23%
Protein 12.5g 21.25g 18%
Sodium 375mg 9mg 16%
Selenium 9.5µg 3.2µg 11%
Phosphorus 369mg 440mg 10%
Vitamin B2 0.106mg 0.193mg 7%
Zinc 1.44mg 2.2mg 7%
Vitamin B12 0.15µg 0µg 6%
Carbs 47.07g 63.25g 5%
Vitamin B6 0.232mg 0.286mg 4%
Vitamin B3 1.25mg 1.955mg 4%
Calories 266kcal 339kcal 4%
Fats 3.13g 0.9g 3%
Vitamin A 24µg 0µg 3%
Polyunsaturated fat 0g 0.387g 3%
Calcium 188mg 160mg 3%
Choline 18.4mg 3%
Vitamin B5 0.817mg 0.899mg 2%
Vitamin E 0.47mg 0.21mg 2%
Vitamin D 0.1µg 0µg 1%
Saturated fat 0g 0.232g 1%
Vitamin K 6.8µg 5.6µg 1%
Net carbs 40.77g 47.75g N/A
Vitamin D 2IU 0IU 0%
Sugar 9.38g 2.12g N/A
Monounsaturated fat 0g 0.078g 0%
Tryptophan 0.081mg 0.252mg 0%
Threonine 0.224mg 0.894mg 0%
Isoleucine 0.268mg 0.938mg 0%
Leucine 0.44mg 1.697mg 0%
Lysine 0.311mg 1.459mg 0%
Methionine 0.112mg 0.32mg 0%
Phenylalanine 0.285mg 1.149mg 0%
Valine 0.305mg 1.112mg 0%
Histidine 0.143mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 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 +247.8%
Contains more WaterWater +205%
Contains more ProteinProtein +70%
Contains more CarbsCarbs +34.4%
~equal in Other ~3.6g

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.