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  6. Tomato paste vs. Black turtle bean

Tomato paste vs. Black turtle bean — In-Depth Nutrition Comparison

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Important differences between tomato paste and black turtle bean

  • Tomato paste has more vitamin A and vitamin E; however, black turtle bean has more folate, iron, copper, vitamin B1, phosphorus, fiber, manganese, and magnesium.
  • Black turtle bean's daily need coverage for folate is 108% more.
  • Tomato paste has 90 times more vitamin A than black turtle bean. Tomato paste has 1525IU of vitamin A, while black turtle bean has 17IU.
  • Tomato paste has a higher glycemic index than black turtle bean.

The food varieties used in the comparison are Tomato products, canned, paste, without salt added and Beans, black turtle, mature seeds, raw.

Infographic

Tomato paste 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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
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 +65.6%
Contains more MagnesiumMagnesium +281%
Contains more CalciumCalcium +344.4%
Contains more PotassiumPotassium +47.9%
Contains more IronIron +191.9%
Contains more CopperCopper +174%
Contains more ZincZinc +249.2%
Contains more PhosphorusPhosphorus +430.1%
Contains less SodiumSodium -84.7%
Contains more ManganeseManganese +231.1%

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
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 +1947.6%
Contains more Vitamin B3Vitamin B3 +57.3%
Contains more Vitamin KVitamin K +103.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +26.1%
Contains more Vitamin B5Vitamin B5 +533.1%
Contains more Vitamin B6Vitamin B6 +32.4%
Contains more FolateFolate +3600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato paste Black turtle bean DV% diff.
Folate 12µg 444µg 108%
Iron 2.98mg 8.7mg 72%
Copper 0.365mg 1mg 71%
Vitamin B1 0.06mg 0.9mg 70%
Phosphorus 83mg 440mg 51%
Fiber 4.1g 15.5g 46%
Protein 4.32g 21.25g 34%
Manganese 0.302mg 1mg 30%
Magnesium 42mg 160mg 28%
Vitamin E 4.3mg 0.21mg 27%
Vitamin C 21.9mg 0mg 24%
Vitamin B5 0.142mg 0.899mg 15%
Carbs 18.91g 63.25g 15%
Potassium 1014mg 1500mg 14%
Zinc 0.63mg 2.2mg 14%
Calories 82kcal 339kcal 13%
Calcium 36mg 160mg 12%
Vitamin A 76µg 0µg 8%
Fructose 5.85g 7%
Vitamin B3 3.076mg 1.955mg 7%
Choline 38.5mg 7%
Vitamin K 11.4µg 5.6µg 5%
Vitamin B6 0.216mg 0.286mg 5%
Selenium 5.3µg 3.2µg 4%
Vitamin B2 0.153mg 0.193mg 3%
Polyunsaturated fat 0.16g 0.387g 2%
Sodium 59mg 9mg 2%
Saturated fat 0.1g 0.232g 1%
Fats 0.47g 0.9g 1%
Net carbs 14.81g 47.75g N/A
Sugar 12.18g 2.12g N/A
Starch 0.22g 0%
Monounsaturated fat 0.067g 0.078g 0%
Tryptophan 0.031mg 0.252mg 0%
Threonine 0.133mg 0.894mg 0%
Isoleucine 0.089mg 0.938mg 0%
Leucine 0.124mg 1.697mg 0%
Lysine 0.134mg 1.459mg 0%
Methionine 0.027mg 0.32mg 0%
Phenylalanine 0.13mg 1.149mg 0%
Valine 0.088mg 1.112mg 0%
Histidine 0.071mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 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 +568.2%
Contains more ProteinProtein +391.9%
Contains more FatsFats +91.5%
Contains more CarbsCarbs +234.5%
Contains more OtherOther +28.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 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 -56.9%
Contains more Mono. FatMonounsaturated fat +16.4%
Contains more Poly. FatPolyunsaturated fat +141.9%

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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.