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  6. Safflower vs. Black turtle bean

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

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What are the differences between safflower and black turtle bean?

  • Safflower is higher in copper, vitamin B6, vitamin B5, magnesium, manganese, phosphorus, and zinc, yet black turtle bean is higher in folate, iron, and potassium.
  • Safflower's daily need coverage for copper is 83% more.
  • Safflower has 4 times more vitamin B5 than black turtle bean. While safflower has 4.03mg of vitamin B5, black turtle bean has only 0.899mg.

We used Seeds, safflower seed kernels, dried and Beans, black turtle, mature seeds, raw types in this article.

Infographic

Safflower 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 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 MagnesiumMagnesium +120.6%
Contains more CopperCopper +74.7%
Contains more ZincZinc +129.5%
Contains more PhosphorusPhosphorus +46.4%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +101.4%
Contains more CalciumCalcium +105.1%
Contains more PotassiumPotassium +118.3%
Contains more IronIron +77.6%

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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +29.2%
Contains more Vitamin B2Vitamin B2 +115%
Contains more Vitamin B3Vitamin B3 +16.8%
Contains more Vitamin B5Vitamin B5 +348.3%
Contains more Vitamin B6Vitamin B6 +309.1%
Contains more FolateFolate +177.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Safflower Black turtle bean DV% diff.
Polyunsaturated fat 28.223g 0.387g 186%
Copper 1.747mg 1mg 83%
Folate 160µg 444µg 71%
Vitamin B6 1.17mg 0.286mg 68%
Vitamin B5 4.03mg 0.899mg 63%
Fiber 15.5g 62%
Fats 38.45g 0.9g 58%
Iron 4.9mg 8.7mg 48%
Magnesium 353mg 160mg 46%
Manganese 2.014mg 1mg 44%
Phosphorus 644mg 440mg 29%
Zinc 5.05mg 2.2mg 26%
Potassium 687mg 1500mg 24%
Vitamin B1 1.163mg 0.9mg 22%
Vitamin B2 0.415mg 0.193mg 17%
Saturated fat 3.682g 0.232g 16%
Monounsaturated fat 4.848g 0.078g 12%
Protein 16.18g 21.25g 10%
Carbs 34.29g 63.25g 10%
Calories 517kcal 339kcal 9%
Calcium 78mg 160mg 8%
Selenium 3.2µg 6%
Vitamin K 5.6µg 5%
Vitamin B3 2.284mg 1.955mg 2%
Vitamin E 0.21mg 1%
Net carbs 34.29g 47.75g N/A
Sugar 2.12g N/A
Sodium 3mg 9mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.183mg 0.252mg 0%
Threonine 0.586mg 0.894mg 0%
Isoleucine 0.717mg 0.938mg 0%
Leucine 1.154mg 1.697mg 0%
Lysine 0.534mg 1.459mg 0%
Methionine 0.284mg 0.32mg 0%
Phenylalanine 0.806mg 1.149mg 0%
Valine 1.025mg 1.112mg 0%
Histidine 0.452mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 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 +4172.2%
Contains more OtherOther +51.7%
Contains more ProteinProtein +31.3%
Contains more CarbsCarbs +84.5%
Contains more WaterWater +95.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 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 +6115.4%
Contains more Poly. FatPolyunsaturated fat +7192.8%
Contains less Sat. FatSaturated fat -93.7%

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.