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  6. Tart vs. Black turtle bean

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

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A recap on differences between tart and black turtle bean

  • Tart is higher in vitamin B2 and vitamin A, yet black turtle bean is higher in copper, folate, iron, fiber, vitamin B1, phosphorus, potassium, and magnesium.
  • Black turtle bean covers your daily copper needs 103% more than tart.
  • Tart contains 56 times more vitamin A than black turtle bean. While tart contains 950IU of vitamin A, black turtle bean contains only 17IU.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Breakfast tart, low fat and Beans, black turtle, mature seeds, raw.

Infographic

Tart 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.
Tart
Tart
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
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 SeleniumSelenium +303.1%
Contains more MagnesiumMagnesium +263.6%
Contains more CalciumCalcium +263.6%
Contains more PotassiumPotassium +2172.7%
Contains more IronIron +154.4%
Contains more CopperCopper +1269.9%
Contains more ZincZinc +685.7%
Contains more PhosphorusPhosphorus +373.1%
Contains less SodiumSodium -97.5%

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.
Tart
Tart
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +152.4%
Contains more Vitamin B2Vitamin B2 +184.5%
Contains more Vitamin B3Vitamin B3 +94.4%
Contains more Vitamin B6Vitamin B6 +32.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +215.8%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +344%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tart Black turtle bean DV% diff.
Copper 0.073mg 1mg 103%
Folate 100µg 444µg 86%
Iron 3.42mg 8.7mg 66%
Fiber 1.5g 15.5g 56%
Vitamin B1 0.285mg 0.9mg 51%
Phosphorus 93mg 440mg 50%
Manganese 1mg 43%
Potassium 66mg 1500mg 42%
Protein 3.99g 21.25g 35%
Vitamin A 285µg 0µg 32%
Magnesium 44mg 160mg 28%
Vitamin B2 0.549mg 0.193mg 27%
Vitamin B5 0.899mg 18%
Selenium 12.9µg 3.2µg 18%
Zinc 0.28mg 2.2mg 17%
Sodium 361mg 9mg 15%
Calcium 44mg 160mg 12%
Vitamin B3 3.8mg 1.955mg 12%
Monounsaturated fat 3.338g 0.078g 8%
Fats 5.99g 0.9g 8%
Vitamin B6 0.38mg 0.286mg 7%
Saturated fat 1.393g 0.232g 5%
Carbs 76.8g 63.25g 5%
Vitamin C 3.8mg 0mg 4%
Vitamin K 0.4µg 5.6µg 4%
Polyunsaturated fat 0.878g 0.387g 3%
Calories 372kcal 339kcal 2%
Choline 8.4mg 2%
Vitamin E 0.53mg 0.21mg 2%
Net carbs 75.3g 47.75g N/A
Sugar 4.87g 2.12g N/A
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
Tart
Tart
3
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 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 +565.6%
Contains more CarbsCarbs +21.4%
Contains more ProteinProtein +432.6%
Contains more OtherOther +205.1%
~equal in Water ~11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tart
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 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 +4179.5%
Contains more Poly. FatPolyunsaturated fat +126.9%
Contains less Sat. FatSaturated fat -83.3%

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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.