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  6. Waffle vs. Black turtle bean

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

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Summary of differences between waffle and black turtle bean

  • Waffle has more selenium; however, black turtle bean is higher in copper, folate, iron, vitamin B1, potassium, phosphorus, magnesium, and manganese.
  • Black turtle bean covers your daily need for copper, 104% more than waffle.
  • The glycemic index of waffle is higher.

These are the specific foods used in this comparison Waffles, plain, prepared from recipe and Beans, black turtle, mature seeds, raw.

Infographic

Waffle 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.
Waffle
Waffle
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
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 CalciumCalcium +59.4%
Contains more SeleniumSelenium +1343.8%
Contains more MagnesiumMagnesium +742.1%
Contains more PotassiumPotassium +843.4%
Contains more IronIron +276.6%
Contains more CopperCopper +1512.9%
Contains more ZincZinc +223.5%
Contains more PhosphorusPhosphorus +131.6%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +277.4%

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.
Waffle
Waffle
4
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
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 B2Vitamin B2 +79.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +242.2%
Contains more Vitamin B5Vitamin B5 +85.4%
Contains more Vitamin B6Vitamin B6 +410.7%
Contains more FolateFolate +865.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.955mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Waffle Black turtle bean DV% diff.
Copper 0.062mg 1mg 104%
Folate 46µg 444µg 100%
Iron 2.31mg 8.7mg 80%
Selenium 46.2µg 3.2µg 78%
Fiber 15.5g 62%
Vitamin B1 0.263mg 0.9mg 53%
Polyunsaturated fat 6.785g 0.387g 43%
Potassium 159mg 1500mg 39%
Phosphorus 190mg 440mg 36%
Magnesium 19mg 160mg 34%
Manganese 0.265mg 1mg 32%
Protein 7.9g 21.25g 27%
Cholesterol 69mg 0mg 23%
Sodium 511mg 9mg 22%
Fats 14.1g 0.9g 20%
Vitamin B6 0.056mg 0.286mg 18%
Zinc 0.68mg 2.2mg 14%
Saturated fat 2.866g 0.232g 12%
Vitamin B2 0.347mg 0.193mg 12%
Vitamin B12 0.25µg 0µg 10%
Carbs 32.9g 63.25g 10%
Calcium 255mg 160mg 10%
Monounsaturated fat 3.521g 0.078g 9%
Vitamin B5 0.485mg 0.899mg 8%
Vitamin A 65µg 0µg 7%
Vitamin K 5.6µg 5%
Calories 291kcal 339kcal 2%
Vitamin B3 2.073mg 1.955mg 1%
Vitamin E 0.21mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 47.75g N/A
Sugar 2.12g N/A
Tryptophan 0.099mg 0.252mg 0%
Threonine 0.289mg 0.894mg 0%
Isoleucine 0.362mg 0.938mg 0%
Leucine 0.63mg 1.697mg 0%
Lysine 0.384mg 1.459mg 0%
Methionine 0.179mg 0.32mg 0%
Phenylalanine 0.395mg 1.149mg 0%
Valine 0.409mg 1.112mg 0%
Histidine 0.187mg 0.592mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
2
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 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 +1466.7%
Contains more WaterWater +281.8%
Contains more ProteinProtein +169%
Contains more CarbsCarbs +92.2%
Contains more OtherOther +16.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 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 +4414.1%
Contains more Poly. FatPolyunsaturated fat +1653.2%
Contains less Sat. FatSaturated fat -91.9%

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.