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  6. Vegetable oil vs. Black turtle bean

Vegetable oil vs. Black turtle bean — In-Depth Nutrition Comparison

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Differences between vegetable oil and black turtle bean

  • Vegetable oil has more vitamin E, while black turtle bean has more copper, folate, iron, vitamin B1, phosphorus, fiber, potassium, and manganese.
  • Black turtle bean's daily need coverage for copper is 111% higher.
  • Black turtle bean contains 70 times less vitamin E than vegetable oil. Vegetable oil contains 14.78mg of vitamin E, while black turtle bean contains 0.21mg.
  • The amount of saturated fat in black turtle bean is lower.
  • Vegetable oil has a lower glycemic index. The glycemic index of vegetable oil is 0, while the glycemic index of black turtle bean is 20.

The food types used in this comparison are Oil, corn, peanut, and olive and Beans, black turtle, mature seeds, raw.

Infographic

Vegetable oil 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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +6592.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +10900%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
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 EVitamin E +6938.1%
Contains more Vitamin KVitamin K +275%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
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 Vegetable oil Black turtle bean DV% diff.
Polyunsaturated fat 33.033g 0.387g 218%
Fats 100g 0.9g 152%
Monounsaturated fat 48.033g 0.078g 120%
Folate 0µg 444µg 111%
Copper 0mg 1mg 111%
Iron 0.13mg 8.7mg 107%
Vitamin E 14.78mg 0.21mg 97%
Vitamin B1 0mg 0.9mg 75%
Saturated fat 14.367g 0.232g 64%
Phosphorus 0mg 440mg 63%
Fiber 0g 15.5g 62%
Potassium 0mg 1500mg 44%
Protein 0g 21.25g 43%
Manganese 0mg 1mg 43%
Magnesium 0mg 160mg 38%
Calories 884kcal 339kcal 27%
Vitamin B6 0mg 0.286mg 22%
Carbs 0g 63.25g 21%
Zinc 0.02mg 2.2mg 20%
Vitamin B5 0mg 0.899mg 18%
Calcium 0mg 160mg 16%
Vitamin B2 0mg 0.193mg 15%
Vitamin K 21µg 5.6µg 13%
Vitamin B3 0mg 1.955mg 12%
Selenium 0µg 3.2µg 6%
Net carbs 0g 47.75g N/A
Sugar 0g 2.12g N/A
Sodium 0mg 9mg 0%
Choline 0.2mg 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +11011.1%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 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 +61480.8%
Contains more Poly. FatPolyunsaturated fat +8435.7%
Contains less Sat. FatSaturated fat -98.4%

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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.