Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Sweets
  4. Maple syrup
  5. Compare
  6. Maple syrup vs. Black turtle bean

Maple syrup vs. Black turtle bean — In-Depth Nutrition Comparison

Compare

How are maple syrup and black turtle bean different?

  • Maple syrup is higher in manganese and vitamin B2; however, black turtle bean is richer in folate, copper, iron, vitamin B1, phosphorus, fiber, potassium, and magnesium.
  • Daily need coverage for folate for black turtle bean is 111% higher.
  • Maple syrup contains 7 times more vitamin B2 than black turtle bean. While maple syrup contains 1.27mg of vitamin B2, black turtle bean contains only 0.193mg.
  • Black turtle bean has a lower glycemic index (20) than maple syrup (54).

Syrups, maple and Beans, black turtle, mature seeds, raw are the varieties used in this article.

Infographic

Maple syrup 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
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 ManganeseManganese +190.8%
Contains more MagnesiumMagnesium +661.9%
Contains more CalciumCalcium +56.9%
Contains more PotassiumPotassium +607.5%
Contains more IronIron +7809.1%
Contains more CopperCopper +5455.6%
Contains more ZincZinc +49.7%
Contains more PhosphorusPhosphorus +21900%
Contains less SodiumSodium -25%
Contains more SeleniumSelenium +433.3%

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% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
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 B2Vitamin B2 +558%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1263.6%
Contains more Vitamin B3Vitamin B3 +2313.6%
Contains more Vitamin B5Vitamin B5 +2397.2%
Contains more Vitamin B6Vitamin B6 +14200%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple syrup Black turtle bean DV% diff.
Folate 0µg 444µg 111%
Copper 0.018mg 1mg 109%
Iron 0.11mg 8.7mg 107%
Vitamin B2 1.27mg 0.193mg 83%
Manganese 2.908mg 1mg 83%
Vitamin B1 0.066mg 0.9mg 70%
Phosphorus 2mg 440mg 63%
Fiber 0g 15.5g 62%
Protein 0.04g 21.25g 42%
Potassium 212mg 1500mg 38%
Magnesium 21mg 160mg 33%
Vitamin B6 0.002mg 0.286mg 22%
Vitamin B5 0.036mg 0.899mg 17%
Vitamin B3 0.081mg 1.955mg 12%
Zinc 1.47mg 2.2mg 7%
Calcium 102mg 160mg 6%
Vitamin K 0µg 5.6µg 5%
Selenium 0.6µg 3.2µg 5%
Calories 260kcal 339kcal 4%
Polyunsaturated fat 0.017g 0.387g 2%
Vitamin E 0mg 0.21mg 1%
Fats 0.06g 0.9g 1%
Saturated fat 0.007g 0.232g 1%
Fructose 0.52g 1%
Carbs 67.04g 63.25g 1%
Net carbs 67.04g 47.75g N/A
Sugar 60.46g 2.12g N/A
Sodium 12mg 9mg 0%
Choline 1.6mg 0%
Monounsaturated fat 0.011g 0.078g 0%
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 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 WaterWater +194.5%
Contains more ProteinProtein +53025%
Contains more FatsFats +1400%
Contains more OtherOther +666%
~equal in Carbs ~63.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 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 less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +609.1%
Contains more Poly. FatPolyunsaturated fat +2176.5%

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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.