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Taco salad vs. Black turtle bean — In-Depth Nutrition Comparison

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How are taco salad and black turtle bean different?

  • Black turtle bean has more folate, copper, iron, vitamin B1, phosphorus, potassium, manganese, and magnesium than taco salad.
  • Daily need coverage for folate for black turtle bean is 101% higher.
  • Taco salad contains 43 times more sodium than black turtle bean. While taco salad contains 385mg of sodium, black turtle bean contains only 9mg.

Fast foods, taco salad and Beans, black turtle, mature seeds, raw are the varieties used in this article.

Infographic

Taco salad 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
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 +515.4%
Contains more CalciumCalcium +64.9%
Contains more PotassiumPotassium +614.3%
Contains more IronIron +656.5%
Contains more CopperCopper +785%
Contains more ZincZinc +61.8%
Contains more PhosphorusPhosphorus +511.1%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +498.8%
Contains more SeleniumSelenium +45.5%

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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
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 CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1700%
Contains more Vitamin B3Vitamin B3 +57.7%
Contains more Vitamin B5Vitamin B5 +32.2%
Contains more Vitamin B6Vitamin B6 +160%
Contains more FolateFolate +957.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.193mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 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 +728.9%
Contains more WaterWater +557.7%
Contains more ProteinProtein +218.1%
Contains more CarbsCarbs +431.1%
Contains more OtherOther +125%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 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 +3241%
Contains more Poly. FatPolyunsaturated fat +128.2%
Contains less Sat. FatSaturated fat -93.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Taco salad 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 ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Taco salad Black turtle bean DV% diff.
Folate 42µg 444µg 101%
Copper 0.113mg 1mg 99%
Iron 1.15mg 8.7mg 94%
Vitamin B1 0.05mg 0.9mg 71%
Fiber 15.5g 62%
Phosphorus 72mg 440mg 53%
Potassium 210mg 1500mg 38%
Manganese 0.167mg 1mg 36%
Magnesium 26mg 160mg 32%
Protein 6.68g 21.25g 29%
Carbs 11.91g 63.25g 17%
Sodium 385mg 9mg 16%
Saturated fat 3.446g 0.232g 15%
Vitamin B6 0.11mg 0.286mg 14%
Vitamin B12 0.32µg 0µg 13%
Calories 141kcal 339kcal 10%
Fats 7.46g 0.9g 10%
Zinc 1.36mg 2.2mg 8%
Cholesterol 22mg 0mg 7%
Monounsaturated fat 2.606g 0.078g 6%
Calcium 97mg 160mg 6%
Vitamin K 5.6µg 5%
Choline 23.3mg 4%
Vitamin B5 0.68mg 0.899mg 4%
Vitamin B3 1.24mg 1.955mg 4%
Polyunsaturated fat 0.883g 0.387g 3%
Vitamin C 1.8mg 0mg 2%
Selenium 2.2µg 3.2µg 2%
Vitamin B2 0.18mg 0.193mg 1%
Vitamin E 0.21mg 1%
Net carbs 11.91g 47.75g N/A
Sugar 2.12g N/A
Tryptophan 0.075mg 0.252mg 0%
Threonine 0.254mg 0.894mg 0%
Isoleucine 0.311mg 0.938mg 0%
Leucine 0.549mg 1.697mg 0%
Lysine 0.486mg 1.459mg 0%
Methionine 0.145mg 0.32mg 0%
Phenylalanine 0.277mg 1.149mg 0%
Valine 0.343mg 1.112mg 0%
Histidine 0.201mg 0.592mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taco salad 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
18%
Taco salad
60%
Black turtle bean
Minerals Daily Need Coverage Score
30%
Taco salad
135%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Taco salad
Taco salad is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Taco salad
Taco salad is lower in glycemic index (difference - 20)
Which food is cheaper?
Taco salad
Taco salad is cheaper (difference - $1.6)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 22mg)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 376mg)
Which food is lower in Saturated fat?
Black turtle bean
Black turtle bean is lower in Saturated fat (difference - 3.214g)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins

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. 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.