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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
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
Saturated fat:
Sat. Fat
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 g
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.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
60%
Minerals Daily Need Coverage Score
19%
135%
Comparison summary
Which food is lower in Saturated fat?
Yogurt is lower in Saturated fat (difference - 0.115g)
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 1)
Which food is lower in Cholesterol?
Black turtle bean is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Black turtle bean is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Black turtle bean contains less Sodium (difference - 27mg)
Which food is cheaper?
Black turtle bean is cheaper (difference - $1)
Which food is richer in minerals?
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
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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.