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

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Important differences between yogurt and black turtle bean

  • Yogurt has more vitamin B12; however, black turtle bean has more folate, copper, iron, vitamin B1, fiber, phosphorus, manganese, potassium, and magnesium.
  • Black turtle bean's daily need coverage for folate is 109% more.

The food varieties used in the comparison are Yogurt, Greek, plain, nonfat and Beans, black turtle, mature seeds, raw.

Infographic

Yogurt 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.
Yogurt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 +203.1%
Contains more MagnesiumMagnesium +1354.5%
Contains more CalciumCalcium +45.5%
Contains more PotassiumPotassium +963.8%
Contains more IronIron +12328.6%
Contains more CopperCopper +5782.4%
Contains more ZincZinc +323.1%
Contains more PhosphorusPhosphorus +225.9%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +11011.1%

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.
Yogurt
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 0% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +44%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +2000%
Contains more Vitamin B1Vitamin B1 +3813%
Contains more Vitamin B3Vitamin B3 +839.9%
Contains more Vitamin B5Vitamin B5 +171.6%
Contains more Vitamin B6Vitamin B6 +354%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +6242.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 +673.6%
Contains more ProteinProtein +108.5%
Contains more FatsFats +130.8%
Contains more CarbsCarbs +1656.9%
Contains more OtherOther +400%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 -49.6%
Contains more Mono. FatMonounsaturated fat +47.2%
Contains more Poly. FatPolyunsaturated fat +3125%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yogurt Black turtle bean
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yogurt Black turtle bean DV% diff.
Copper 0.017mg 1mg 109%
Folate 7µg 444µg 109%
Iron 0.07mg 8.7mg 108%
Vitamin B1 0.023mg 0.9mg 73%
Fiber 0g 15.5g 62%
Phosphorus 135mg 440mg 44%
Manganese 0.009mg 1mg 43%
Potassium 141mg 1500mg 40%
Magnesium 11mg 160mg 35%
Vitamin B12 0.75µg 0µg 31%
Protein 10.19g 21.25g 22%
Carbs 3.6g 63.25g 20%
Vitamin B6 0.063mg 0.286mg 17%
Zinc 0.52mg 2.2mg 15%
Calories 59kcal 339kcal 14%
Selenium 9.7µg 3.2µg 12%
Vitamin B5 0.331mg 0.899mg 11%
Vitamin B3 0.208mg 1.955mg 11%
Vitamin B2 0.278mg 0.193mg 7%
Calcium 110mg 160mg 5%
Vitamin K 0µg 5.6µg 5%
Polyunsaturated fat 0.012g 0.387g 3%
Choline 15.1mg 3%
Cholesterol 5mg 0mg 2%
Vitamin E 0.01mg 0.21mg 1%
Sodium 36mg 9mg 1%
Fats 0.39g 0.9g 1%
Saturated fat 0.117g 0.232g 1%
Net carbs 3.6g 47.75g N/A
Sugar 3.24g 2.12g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.006g 0g N/A
Monounsaturated fat 0.053g 0.078g 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%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt 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
17%
Yogurt
60%
Black turtle bean
Minerals Daily Need Coverage Score
19%
Yogurt
135%
Black turtle bean

Comparison summary

Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 0.115g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 1)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 27mg)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $1)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.