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  6. Yogurt vs. Black turtle bean

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
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
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

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
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
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%

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.